Help keep your group healthy and happy!
5
-
8
minutes warming up
20
-
25
minutes working out
Endurance meets some shoulder pump work! Pay attention to the three different types of presses mixed in, which change each round.
2-min. Run/Row/Bike
20 Strict Presses
Rest 2 min.
4-min. Run/Row/Bike
30 Push Presses
Rest 2 min.
6-min. Run/Row/Bike
40 Push Jerks
Inside Option:
2-min. Single/Double-unders
20 Strict Presses
Rest 2-min.
2-min. Single/Double-unders
2-min. Lateral Jogging High Knees
30 Push Preses
Rest 2-min.
2-min. Single/Double-unders
2-min. Lateral Jogging High Knees
2-min. High Knees
40 Push Jerks
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/Row/Bike
The goal is to stay moving the entire time! Choose a medium difficulty pace.
Options: walk for half the time.
🤰 walk/jog or stroller/baby carry.
Presses/Jerks
Should be a medium weight where you can do all rounds in 1-3 sets.
💪/🤰 perform 15-20-25 reps.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, water bottles.
Jump Rope
Options: perform as Singles or Doubles → perform 1-min. Singles + 1-min. Doubles or vice versa.
💪/🤰 perform Toe Taps, total.
No Rope Option: perform T-Jumps.
High Knees
💪/🤰 perform at a slower, marching pace.
Lateral Jogging High Knees
Options: touch hand to opposite ankle → touch hand to opposite shin → touch hand to opposite knee.
💪/🤰 perform at a slower, marching pace."
Have a question? Chat with your coach.
📍 Map out running routes.
✅ Weight for all overhead movements.
✅ Optional jump rope.
3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps
5
-
8
minutes warming up
20
-
25
minutes working out
Endurance meets some shoulder pump work! Pay attention to the three different types of presses mixed in, which change each round.
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.
Press Family
Pressing Family
Running Drills
Jumping Movements
Press Family
Jumping Movements
Jumping Movements
