Help keep your group healthy and happy!
4
-
minutes warming up
16
-
minutes working out
Saturday's two-parter brings you some holds, challenging bodyweight and weighted movements. Use weights that will allow you to move throughout the 8 minutes and choose a hold/hang option where you can do so for the entire time.
8 Min, as many rounds as possible
30-sec Plank Hold
10 Renegade Rows, 5 per side
5 Weighted Burpees
8 Min, as many rounds as possible
20-sec Hang on Pull-ups Bar
5 Pull-ups
5 Devil's Presses
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 Pull-up Option
20-sec Bent Over Row Hold (at the top)
5 Bent Over Rows
OR
20-sec Banded Row Hold
10 Banded Rows
No Equipment Option
8 Min AMRAP
30-sec Plank Hold
10 Shoulder Taps, per side
5 Burpees
8 Min AMRAP
20-sec Side Plank Hold, per side
10 Rotaional Planks
5 Burpees
Have a question? Chat with your coach.
✅ Dumbbells for Renegade Rows and Weighted Burpees
✅ Pull-up bar or Weights for Bent Over Rows
✅ Weights for Devil's Presses
4 Min AMRAP
20 Mountain Climbers
20 Plank Jacks
10 Side Plank Hip Dips (R)
10 Side Plank Hip Dips (L)
4
-
minutes warming up
16
-
minutes working out
Saturday's two-parter brings you some holds, challenging bodyweight and weighted movements. Use weights that will allow you to move throughout the 8 minutes and choose a hold/hang option where you can do so for the entire 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.
Core Movements
Pulling + Core Movements
Burpee Family
Burpee Family
