Help keep your group healthy and happy!
6
-
minutes warming up
20
-
22
minutes working out
Start with 3 rounds of Bulgarian Split Squats and Cyclist squats, dialing in single-leg strength and quad dominance—your legs will feel this. 😅 Use one weight for the Bulgarian Split Squats holding it in one hand. For the Cyclist Squat, use something stable that's 3-4 inches to elevate your heels.
Then, brace yourself for a 10-minute AMRAP where reps keep climbing! Use the same weight for the Hang Split Cleans and Push Presses and it should be something you can move well.
Expect shaky legs, burning shoulders, and a serious cardio punch!
3 Rounds
12 Bulgarian Split Squats, R
6 Cyclist Squats
12 Bulgarian Split Squats, L
6 Cyclist Squats
Rest as needed
Then,
AMRAP 10 Minutes
4-8-12-16..etc continue to increase by 4
Hang Split Cleans, total (alternating)
Push Presses
*total reps
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.
3 Rounds
12 Split Squats, R
6 Narrow Stance Air Squats
12 Split Squats, L
6 Narrow Stance Air Squats
Rest as needed
Then,
AMRAP 10 Minutes
4-8-12-16..etc continue to increase by 4
Jumping Lunges, total (alternating)
Chair Dips
*total reps
Have a question? Chat with your coach.
✅ Weight for Bulgarian Split Squats
✅ Weight for Goblet Squats
✅ Something to elevate heels
✅ Weight for Hang Split Cleans and Push Presses
30-sec each of:
Side Plank, per side
Bird Peckers, per side
Split Squats, per side
2x
6
-
minutes warming up
20
-
22
minutes working out
Start with 3 rounds of Bulgarian Split Squats and Cyclist squats, dialing in single-leg strength and quad dominance—your legs will feel this. 😅 Use one weight for the Bulgarian Split Squats holding it in one hand. For the Cyclist Squat, use something stable that's 3-4 inches to elevate your heels.
Then, brace yourself for a 10-minute AMRAP where reps keep climbing! Use the same weight for the Hang Split Cleans and Push Presses and it should be something you can move well.
Expect shaky legs, burning shoulders, and a serious cardio punch!
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.
Posterior 🍑
Squat Family
It's All in the Hips
Press Family
