Help keep your group healthy and happy!
6
-
8
minutes warming up
20
-
minutes working out
600m is a distance where it's not quite a 400 where you can afford to go a little fast, but it's also not an 800 where you shouldn't slow it down too much either. So, your goal is to find a pace that's slightly uncomfortable where you can maintain for the 20 minutes. Oh also, don't forget about the Snatches in between
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 20-min.
600-m Run
1-min. Max Rep Hang Snatches
Inside Version
Replace 600-m with:
30 Weighted Jumping Jacks
30 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.
600-m: Run, Bike, Row, etc. → perform 3-min. of any movement for duration.
🤰 perform a jog/walk/row OR Inside Version with Lateral Step-overs and Lateral Toe Taps.
Hang Snatches
Options: switch arms as needed.
Equipment: single weight like a dumbbell, kettlebell, jug of water
💪/🤰 Additional Options
- add 30-sec. rest after the 600-m, then 30-sec. Rest after the max 1-min.
Have a question? Chat with your coach.
✅ Weight for Hang Snatches
Inside Version:
✅ Weight for Jumping Jacks
✅ Something to jump on
5-10-15
Power Clean (with a light weight
10-20-30
Heel Taps, each leg
*20 foot (approx 20-sec.) Crab Walk after each set.
Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch
6
-
8
minutes warming up
20
-
minutes working out
600m is a distance where it's not quite a 400 where you can afford to go a little fast, but it's also not an 800 where you shouldn't slow it down too much either. So, your goal is to find a pace that's slightly uncomfortable where you can maintain for the 20 minutes. Oh also, don't forget about the Snatches in between
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.
Jumping Movements
Jumping Movements
