Help keep your group healthy and happy!
6
-
minutes warming up
18
-
20
minutes working out
From the mind of E.J. Nham! E.J. wrote this workout last year, but of course Coach Janet is making everyone level-up.This workout is brought to you by our member E.J. Nham. I don't know what we ever did to E.J., but she came with the fire here with this workout. It's all of the things in the best(?) way! Your goal here is to survive. You're going to use the same weight for all the weighted movements. The best way to determine the weight will be by the Overhead Squats. Pick a weight where you can do at least 6 reps Overhead Squats unbroken.
Do this workout live with an attentive and entertaining coach!
Buy-In: 100 Double unders
4 Rounds
12 Sumo Deadlifts
12 Snatches, total
12 Overhead Squats, total
*EMOM perform 4 Lateral Burpees.
Buy-Out: 100 Sit-ups
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.
Double-unders
Try to do these unbroken or in as few sets as possible.
Options: perform some as Doubles, the rest as Singles → perform 3-min. Double-under practice → Single-unders → perform 3-min. Single-under practice
No Equipment: perform Double Taps
🤰 perform Toe Taps
Sumo Deadlifts
Options: perform only to the knee level if hamstrings are too light.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jug of water
Snatches
Options: perform with a barbell in a wide grip or with weight in one hand, single-arm.
💪/🤰 perform Single-arm Hang Snatches
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jug of water
Overhead Squats
Options: perform with a barbell in a wide grip or as Single-arm Overhead Squats.
💪 only go down as far as possible while chest stays up and heels stay on the ground
🤰 perform Single-arm Front Squats, total reps
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jug of water
Lateral Burpees
💪 perform Kick-backs
🤰 perform Elevated Burpees
Sit-ups
Options: cap at 4-min. of work
💪 perform 50-reps
🤰 perform 3-min. Farmer’s Carry, resting as needed
Have a question? Chat with your coach.
✅ Jump rope, real or imaginary
✅ Weight(s) for Sumo Deadlifts, Snatches, and Overhead Squats
⏱ Clock set to stopwatch
5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels
30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose
6
-
minutes warming up
18
-
20
minutes working out
From the mind of E.J. Nham! E.J. wrote this workout last year, but of course Coach Janet is making everyone level-up.This workout is brought to you by our member E.J. Nham. I don't know what we ever did to E.J., but she came with the fire here with this workout. It's all of the things in the best(?) way! Your goal here is to survive. You're going to use the same weight for all the weighted movements. The best way to determine the weight will be by the Overhead Squats. Pick a weight where you can do at least 6 reps Overhead Squats unbroken.
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.
Hammies
It's All in the Hips
Squat Family
Burpee Family
Core Movements
Jumping Movements
