Help keep your group healthy and happy!
6
-
minutes warming up
22
-
minutes working out
After 4 gnarly workouts, you have the OPTION of performing today's workout to help aid in recovery and circulation. This workout is mainly about the 3-minute moderate pacing. Your goal is to keep your moderate pace consistent throughout the entire workout, but the 30-seconds of hard pace will surely challenge that. Moderate means semi-comfortable, maybe one sentence conversational pace.
Do this workout live with an attentive and entertaining coach!
5 Rounds, Run/Bike/Row
3-min. Moderate
30-sec. Hard
1-min. Rest
Inside Version:
5 Rounds
3-min. AMRAP
15 Russian Swings
15 Sit-ups
30-sec. max Mountain Climbers
1-min. Rest between AMRAPs
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Run/Bike/Row
The goal is to be consistent on the moderate portion and go hard for 30-sec.
Options: perform 1-min. Easy, 1-min. Moderate, 30-sec. Hard, 1-min. Rest.
🤰 omit the 30-sec. Hard and perform for 3-5 rounds.
Swings
Pick a light-medium weight where you can perform all reps in a row.
Options: make weight heavier or lighter → perform overhead, eye level, or chest level → adjust to 10-reps.
Equipment: single weight like a kettlebell, dumbbell, backpack.
Sit-ups
Choose an easy difficulty that you can keep moving through.
Options: adjust to 10-reps → perform Anchored Sit-ups.
🤰 perform 16 Lateral Side Bends, total.
Mountain Climbers
These should feel fast, like a running pace.
Options: touch knees to elbows → bring knees under chest.
💪/🤰 perform Elevated Mountain Climbers."
Have a question? Chat with your coach.
📍 Outdoor route mapped out.
Inside Version:
✅ Weight for Swings.
5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels
30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose
6
-
minutes warming up
22
-
minutes working out
After 4 gnarly workouts, you have the OPTION of performing today's workout to help aid in recovery and circulation. This workout is mainly about the 3-minute moderate pacing. Your goal is to keep your moderate pace consistent throughout the entire workout, but the 30-seconds of hard pace will surely challenge that. Moderate means semi-comfortable, maybe one sentence conversational pace.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Core Movements
Mountain Climber Family
