Help keep your group healthy and happy!
4
-
minutes warming up
15
-
18
minutes working out
This week all about heroes...which means it's a full week of hero wods! Now, hero WODS are not your ordinary workouts and are meant to test you, so a full week of hero workouts is very ambitious. We're throwing caution to the wind here, so please remember to scale and modify where you need to.
Today's workout is very short, so we've got a second strength part to balance out everything we've done this week so far. The 75 Snatches do not have to be unbroken, but try to get it done in as few reps as possible. If you're using a DB, then you'll alternate arms - I know it's odd, you can add an extra rep if you feel the need to even things out.
For the strength portion, you don't have to use the same weight for all the movements, but go as heavy as you can. You should feel some resistance here. Rest as you need between sets. Feel free to increase as you go or use the same weight for all 5 rounds.
Do this workout live with an attentive and entertaining coach!
Randy
75 Snatches
Then,
Not for time
5 Rounds
6 Bulgarian Split Squats, L
12 Alternating Bent Over Rows
6 Bulgarian Split Squats, R
12 Alternating Bicep Curls
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
50 Side Plank Crunches, per side
Then,
Not for time
5 Rounds
6 Bulgarian Split Squats, L
30-sec Plank Hold
6 Bulgarian Split Squats, R
30-sec Supermans
Have a question? Chat with your coach.
✅ Weights for Snatches
✅ Weights for Bulgarian Split Squats
✅ Something to elevate your leg on
✅ Weights Bent Over Rows
✅ Weights for Bicep Curls
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
15
-
18
minutes working out
This week all about heroes...which means it's a full week of hero wods! Now, hero WODS are not your ordinary workouts and are meant to test you, so a full week of hero workouts is very ambitious. We're throwing caution to the wind here, so please remember to scale and modify where you need to.
Today's workout is very short, so we've got a second strength part to balance out everything we've done this week so far. The 75 Snatches do not have to be unbroken, but try to get it done in as few reps as possible. If you're using a DB, then you'll alternate arms - I know it's odd, you can add an extra rep if you feel the need to even things out.
For the strength portion, you don't have to use the same weight for all the movements, but go as heavy as you can. You should feel some resistance here. Rest as you need between sets. Feel free to increase as you go or use the same weight for all 5 rounds.
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
Posterior 🍑
Pulling Movements
