Help keep your group healthy and happy!
10
-
minutes warming up
25
-
minutes working out
Today's endurance day is as solid as your first in command. Work at a pace you can move consistently throughout the whole workout. It should be a semi-uncomfortable pace.
Run 800-m
30 Upright Rows
Run 400-m
30 Power Cleans
Run 800-m
30 Lateral Lunge + High-pull, total
Run 400-m
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.
Options - For Every 400-m, replace:
👟 run, jog, walk, walk your dog, carry your kid!
🛶 500-m or 2-min. duration.
🚲 0.75 miles or 2-min. duration.
Inside Version: 1-min. of Single-unders + 1-min. of Quick Jumps, 🤰 perform 2-1-2-1 min. Low Step-ups.
💪/🤰 perform any variation for half the distance/duration, walk or jog.
All Movements
Use a moderate weight that feels challenging but you can do in 1-2 sets.
Options: reduce to 20-reps.
🤰 perform Staggered-stance Deadlifts for Lateral Lunge + High-pull.
Equipment for Power Cleans: barbell, dumbbells, kettlebells, backpack.
Equipment for Rows/LL+HP: dumbbell, kettlebell, can of soup, bottle of water.
Have a question? Chat with your coach.
📍Routes mapped out.
✅ Weights for Upright Rows + Power Cleans.
✅ Weight for Lateral Lunge + High-pull.
4 Sets
10 Speed Skaters, total
10 Sumo Side Shuffle, each direction
20 Split Jumps, total
20 Long Lunge Mountain Climbers
Then,
1-min. Pigeon Stretch, each side
🤰 Mama Version
4 Sets
10 Curtsy Lunges
10 Sumo Side Shuffle, each direction
20 Split Squat
20 Elevated
Then,
1 min Standing Pigeon per side
10
-
minutes warming up
25
-
minutes working out
Today's endurance day is as solid as your first in command. Work at a pace you can move consistently throughout the whole workout. It should be a semi-uncomfortable 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.
It's All in the Hips
Posterior + Pulling Movements
Shoulders
