Help keep your group healthy and happy!
6
-
minutes warming up
21
-
minutes working out
The goal today is move with little to no rest at all, while changing up your pacing. Try your best to adhere to the jog, run, sprint for each distance to get the most out of this workout. For the Inside Version, do your best to increase speed/cycle time on each movement to feel the same increase in intensity.
6 Rounds
400-m Jog
200-m Run
100-m Sprint
Inside Version:
6 Rounds
2-min. Single-unders
1-min. Deadlifts
30-sec. Lateral Jogging High Knees
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
🛶 500-m Easy, 250-m Medium, 125-m Sprint.
🚲 0.7-mi Easy, 0.35-mi Medium, 0.2-mi Sprint.
💪/🤰 add in a 30-60 sec. rest after each round & perform 4-6 Rounds
Inside Version
- Single-unders: option to perform Toe Taps if no equipment.
- Deadlifts: perform with barbell, dumbbell(s), kettlebell(s), backpack.
- Lateral Jogging High Knees: touch opposite ankle or knee.
💪/🤰 Inside Version
4-6 Rounds
1-min. Toe Taps
30-sec. Deadlifts
1-min. Single-unders
30-sec. Deadlifts
30-sec. Farmer’s Carry
Have a question? Chat with your coach.
✅ Weight(s) for Deadlifts.
6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total
Then,
30-sec. Inchworms
30-sec. Sumo Inchworms
6
-
minutes warming up
21
-
minutes working out
The goal today is move with little to no rest at all, while changing up your pacing. Try your best to adhere to the jog, run, sprint for each distance to get the most out of this workout. For the Inside Version, do your best to increase speed/cycle time on each movement to feel the same increase in intensity.
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.
