Help keep your group healthy and happy!
5
-
7
minutes warming up
16
-
minutes working out
Your goal is to complete the 2 rounds as fast as possible so that you can have time leftover for Snatches. You'll need all of the power you can get for this workout... the supreme power of the Sith.
Do this workout live with an attentive and entertaining coach!
16-min. on the clock:
2 Rounds
10 Turkish Get-ups, total
20 Overhead Squats, total
30 Wood Choppers, total
40 Kick-backs
In the remaining time, max rep Snatches
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.
Turkish Get-ups
Pick a medium weight that challenges you but you can still move through.
Options: perform with a lighter weight like a shoe → adjust to 6-8 reps.
💪 perform Turkish Sit-ups.
🤰 perform 10 Overhead Lunges, total.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.
Overhead Squats
Go on the lighter side since your shoulders will be tired after the TGU.
💪 /🤰 perform Front Squats.
Equipment: barbell with two hands or dumbbell/kettlebell/bottle of water for single-arm reps, total.
Wood Choppers
Go as heavy as you want here! Sets of 10+ is the goal.
Options: perform from the hip to overhead or lower, like the knee to overhead.
Equipment: single weight like a dumbbell, kettlebell, bottle of water.
Kick-backs
Move through these at a steady pace.
Options: jump down and jump back up with two feet at a time → step down and step back up with one foot at a time.
💪 /🤰 perform 40 Elevated Kick-backs.
Snatches
Pick a light to medium weight that you can finish out strong and get lots of reps with.
💪 /🤰 perform Single-arm Snatches, either to the ground or just hip level.
Equipment: using two hands with a barbell OR single-arm with a dumbbell/kettlebell/cans.
Have a question? Chat with your coach.
✅ Weight(s) for Snatches/OHS.
✅ Weight for Turkish Get-ups/Choppers.
2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.
Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets
🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.
5
-
7
minutes warming up
16
-
minutes working out
Your goal is to complete the 2 rounds as fast as possible so that you can have time leftover for Snatches. You'll need all of the power you can get for this workout... the supreme power of the Sith.
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.
