Help keep your group healthy and happy!
3
-
4
minutes warming up
20
-
minutes working out
Start with 4 rounds of focused core stability work, hitting your obliques and adductors with Copenhagen planks and Reverse Plank Holds—no shortcuts here!Then, dive into a 12-minute AMRAP of Manmakers and Box Jumps, combining upper body strength, conditioning, and explosive power. Expect to get sweaty and slightly betrayed by how quickly those minutes add up. 😅
4 Rounds
20-sec Copenhagen Planks, L
30-sec Reverse Plank Holds
20-sec Copenhagen Planks, R
50-sec Rest
Then,
AMRAP 12 Minutes
5 Manmakers
10 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.
No Equipment Option
4 Rounds
20-sec Side Plank, L
30-sec Reverse Plank Holds
20-sec Side Plank, R
50-sec Rest
Then,
AMRAP 12 Minutes
5 Bodyweight Power Makers
10 Broad Jumps
Have a question? Chat with your coach.
✅ Weight for Manmakers
✅ Something to jump on
10 Slow motion Push-ups
20 Slow motion Air Squats
30 Slow motion Mountain Climbers
3
-
4
minutes warming up
20
-
minutes working out
Start with 4 rounds of focused core stability work, hitting your obliques and adductors with Copenhagen planks and Reverse Plank Holds—no shortcuts here!Then, dive into a 12-minute AMRAP of Manmakers and Box Jumps, combining upper body strength, conditioning, and explosive power. Expect to get sweaty and slightly betrayed by how quickly those minutes add up. 😅
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
Core Movements
All the Movements in One Movement
Jumping Movements
