Deja Vu

November 18, 2020

8

-

10

minutes warming up

12

-

15

minutes working out

We've gotta big to-do lis today! There are three parts today. Part 1 is 2 minutes and your job is to get as far as possible in that 2 minutes. You probably won't finish the entire thing, which is okay, you're not meant to. Part 2 is 5 minutes where you'll do the same and try to get as much done in that time. You may finish the entire list in 5 minutes - it's totally okay if you don't. Part 3 is the last part and you'll complete the entire list for time. Each part starts from the very beginning and you get to rest 1 minute in between.

Oy, that was a lot of words.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Part 1: 2-minute AMRAP (As Many Reps as Possible)
Part 2: 5-minute AMRAP
Part 3: Complete for time
- Rest one minute between each part

20 Renegade Rows
30 Plank Drags
20 Staggered Stance Deadlifts
30 Sumo Deadlift High Pull
20 Lateral Step-ups
30 Lateral Jumps Over an Object
20 Alternating V-ups
30 Sit-ups

*All movements performed as TOTAL reps, not each side, alternate arms/directions as needed.

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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.

This workout is all about testing your stamina! When you decide on a personalized option, pick something where you'll feel challenged. Although you're racing the clock, you should still feel some tension and resistance in the movements.

Movements

Renegade Rows/Plank Drags
- Adjust load.
- Perform on knees.

Deadlifts/High Pulls
- Adjust load.
- Instead of going all the way to the floor each rep, just go right below-the-knees.

Step-ups/Jumps
- Lower height of surface/object.
- Option to perform Lateral Jumps on the ground instead of your weight.

V-ups
- Instead of touching the toe, touch the shin, then the knee.
- Sub out to high Flutter Kicks with shoulders off or on the ground.

Sit-ups
- Reduce to 15-20 reps.
- Anchor the feet with a weight to help use legs to sit up.

Equipment

- Rows/Drags/Deadlifts: DB(s), KB(s), or small backpack.
- High-pulls: same as above, with the addition of a barbell.
- Step-ups/Jumps: box, stool, chair, retaining wall. If nothing works, perform Lateral Lunges for Lateral Step-ups.

🀰 Mama Birds

Part 1: 2-minute AMRAP
Part 2: 5-min. AMRAP (get as far as you can)
Part 3: Complete for time
- Rest one minute between each part

20 Renegade Rows
30 Kneeling Plank Drags
20 Deadlifts
30 Lateral Step-ups
20 Kettlebell swings to eye level

*All movements performed as TOTAL reps, not each side, alternate arms/directions as needed.

Have a question? Chat with your coach.

Get Ready

βœ… Weighted object(s) for Renegade Rows.

βœ… Weighted object(s) for Plank Drags.

βœ… Weighted object(s)for Staggered Stance Deadlifts.

βœ… Weighted object(s) for Sumo Deadlift High-Pull.

βœ… Object to jump over for Lateral Jumps.

βœ… Something to step on for Lateral Step-ups

βœ… Mat or soft surface for Alternating V-ups and Sit-ups.

⏱ Clock set to stopwatch. Record total time for entire workout.

Warm-up

5-10-15
Power Clean
10-20-30
Heel Taps, each leg

*20 foot (approx 20-sec.) Inchworm after each set.

Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch

See warm-up details
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Deja Vu

November 18, 2020

8

-

10

minutes warming up

12

-

15

minutes working out

We've gotta big to-do lis today! There are three parts today. Part 1 is 2 minutes and your job is to get as far as possible in that 2 minutes. You probably won't finish the entire thing, which is okay, you're not meant to. Part 2 is 5 minutes where you'll do the same and try to get as much done in that time. You may finish the entire list in 5 minutes - it's totally okay if you don't. Part 3 is the last part and you'll complete the entire list for time. Each part starts from the very beginning and you get to rest 1 minute in between.

Oy, that was a lot of words.

‍

Instructions, personalization options, and video demos are available for members only.

πŸ”“ 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.

2020-11-18 Deja Vu by Coach Janet

Movements

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.

Renegade Rows
Renegade Rows

Pulling + Core Movements

Plank Drags
Plank Drags

Core + Pulling Movements

Lateral Step-ups
Lateral Step-ups

πŸ‘ Posterior Movements

Lateral Jumps
Lateral Jumps

Jumping Movements

Alternating V-ups
Alternating V-ups

Core Movements

Sit-ups
Sit-ups

Core Movements