Better than Black Friday

November 27, 2020

6

-

minutes warming up

15

-

minutes working out

Using the turkey fuel to get strong. Go as heavy as you can with what you have. This workout is not for time, so rest as you see fit between rounds. You will feel the Copenhagen Planks in your inner thighs - that means it's working!

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Coaching

Do this workout live with an attentive and entertaining coach!

Not for Time

For Quality/Load:
8-8-8-6-6-6-4-4-4
Back Squats
Push Jerks

In between each set:
30-sec. Double Foot-supported Copenhagen Plank, each side

Personalize It

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.

Today's workout should feel heavy, but if your heavy options are limited, see below for your options.

Movements

Squats/Jerks
- Adjust load.
- If performing with a barbell, load may be dictated by if you have a rack or not.
- If you cannot go very heavy, perform 12-12-12-10-10-10-8-8-8 rep scheme instead.

Foot Copenhagen:
- First, adjust height of the stool/chair (lower reduces difficulty).
- Then, adjust duration to 15-20 sec. each round.
- Next, perform a Knee-supported Copenhagen Plank.

Equipment

- Squats/Jerks: barbell, DB(s), KB(s), backpack.
- Copenhagen Plank: chair or stool.

🤰 Mama Birds

Replace Copenhagen Planks with 20 Steps Bear Crawls.

Have a question? Chat with your coach.

Get Ready

✅ Weight option for Back Squats. Something that feels heavy.

✅ Weight option for Push Jerks. Something that feels heavy.

⏱ This workout is not for time, but have a clock handy to time the planks.

Warm-up

5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
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Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels

30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose

See warm-up details
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Better than Black Friday

November 27, 2020

6

-

minutes warming up

15

-

minutes working out

Using the turkey fuel to get strong. Go as heavy as you can with what you have. This workout is not for time, so rest as you see fit between rounds. You will feel the Copenhagen Planks in your inner thighs - that means it's working!

‍

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.

2020-11-27 Better than Black Friday 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.

Back Squats
Back Squats

Squat Family

Push Jerks
Push Jerks

Press Family

Copenhagen Planks
Copenhagen Planks

Core Movements