Help keep your group healthy and happy!
5
-
6
minutes warming up
16
-
minutes working out
There are only 4 reps per round, which will give you the liberty of staying tight and taking your time to do it right. Climb your legs as high as your comfortable, ideally getting your nose to touch the wall!
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 16-min.
4 Wall Climbs
8 Bent Over Rows
16 Box Jumps
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.
Wall Climb
Pick a challenging option. If going upside is scary, just go as high as you're comfortable.
Options: climb up only half way → climb feet up the wall a few steps without moving the hands (knees can be bent)
💪 perform Inch Worms
🤰 perform Around-the-worlds
Bent Over Rows
Pick a medium/heavy weight that will probably be unbroken, but still challenging.
Options: perform with weight in one hand, 8-reps per side
🤰 option to perform Single-arm Supported Row
Equipment: barbell, dumbbell(s), kettlebell(s), backpack
Box Jump
These should be speedy!
- Surface too tall? Perform 6-reps
- Surface too low? Perform 10-reps
💪/🤰 perform Step-ups, total
Equipment: box, chair, stool, stairs, etc. → no equipment: perform Facing Jump-overs
Have a question? Chat with your coach.
✅ Wall space
✅ Weight(s) for Bent Over Rows
✅ Something to jump or step on
⏱Clock set to 16-min timer
2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps
*Sub a Hold in for any Carry if unable to walk around.
Then,
Shoulder Stretches - see video
5
-
6
minutes warming up
16
-
minutes working out
There are only 4 reps per round, which will give you the liberty of staying tight and taking your time to do it right. Climb your legs as high as your comfortable, ideally getting your nose to touch the wall!
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.
