Help keep your group healthy and happy!
4
-
minutes warming up
22
-
25
minutes working out
Today's Focus
💪 Intervals AGAIN
💪 Pulling
💪 Balance
Coach's Notes
This one is a good mix of running intervals, weights, and coordination. We're doing it all today! The pace on the runs should be fast, but not too fast where you'll burn yourself out, so be smart! Try to complete the Bent Over Rows and Hang Split Cleans as a complex using a medium-heavy weight. It's not the end of the world if you have to break it up, but hang on if you can!
4 Rounds
200m Run
Rest 30-seconds between rounds
Then
3 Rounds
10 Bent Over Rows
10 Hang Split Cleans, alternating
Then
2 Rounds
400m Run
Rest 30-seconds between rounds
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.
No Run Option
4 Rounds
50 High Knees
Rest 30-seconds between rounds
Then
3 Rounds
10 Bent Over Rows
10 Hang Split Cleans, alternating
Then
2 Rounds
100 High Knees
Rest 30-seconds between rounds
Have a question? Chat with your coach.
✅ Weight for Bent Over Rows and Hang Split Cleans
📍 Run distances in mapped out
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
22
-
25
minutes working out
Today's Focus
💪 Intervals AGAIN
💪 Pulling
💪 Balance
Coach's Notes
This one is a good mix of running intervals, weights, and coordination. We're doing it all today! The pace on the runs should be fast, but not too fast where you'll burn yourself out, so be smart! Try to complete the Bent Over Rows and Hang Split Cleans as a complex using a medium-heavy weight. It's not the end of the world if you have to break it up, but hang on if you can!
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.
Pulling Movements
It's All in the Hips
