Help keep your group healthy and happy!
10
-
minutes warming up
22
-
minutes working out
Today we're adding in some presses to our endurance work. Your goal is to maintain a steady, slightly uncomfortable pace throughout. It will be challenging since the runs will increase by 200m each time.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 22-min.
200-m Run
12 Double Alternating Push Presses
400-m Run
12 Double Alternating Push Presses
600-m Run
12 Double Alternating Push Presses
800m Run
...
Continue to increase run by 200-m each round.
*Reps each side.
Inside Version
Replace every 200-m with:
1 Round
12 Weighted Swings
12 Box Jump-overs
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
Options: increase duration each round by roughly 1-min. if biking, rowing, etc.
🤰 perform 1-2-3-4-5… minute Farmer’s Carries (one weight or two) or inside version with Single-arm Swings and Step-overs
Inside Version
Swings: perform overhead or to chest level
Box Jump-overs: jump over a box completely or onto a surface then stepping over → sub to a Weight-facing Jump-over if no box
Double Alternating Push Press
Options: perform 14-reps if weight is too light.
Equipment: single-handed weights like dumbbells, kettlebells, bottles of water
Have a question? Chat with your coach.
✅ Weight for Alternating Push-Presses
📍 200m route mapped out
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
22
-
minutes working out
Today we're adding in some presses to our endurance work. Your goal is to maintain a steady, slightly uncomfortable pace throughout. It will be challenging since the runs will increase by 200m each time.
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.
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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
Jumping Movements
