Help keep your group healthy and happy!
6
-
minutes warming up
18
-
minutes working out
As many quality rounds as possible, 18 Min
20-second Farmers Carry
8 Hang Power Cleans
20-second Dead Hang
8 Pull-ups
Rest as needed
No Pull-up Bar Option*
20-second Farmers Carry
8 Hang Power Cleans
20-second Hold the bottom of the Bent Over Row
8 Bent Over Row
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 Equipment Option
As many quality rounds as possible, 18 Min
20-second Plank Hold
20 Rotational Mountain Climbers
20-second Dip Support
20 Chair Dips
Have a question? Chat with your coach.
✅ Weights for Farmers Carry and Hang Power Cleans
✅ Pull-up Bar
30-sec each of:
Side Plank, per side
Bird Peckers, per side
Split Squats, per side
2x
6
-
minutes warming up
18
-
minutes working out
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.
Hang on
It's All in the Hips
Pulling + Stability
Pulling Movements
