Help keep your group healthy and happy!
8
-
12
minutes warming up
18
-
20
minutes working out
Fast 400s is exactly what the doctor ordered for this week! We want to move fast an unbroken today to get that heart rate up. Aim to go all out in your working sets, take that minute break to catch your breathe and let your heart rate go down to reset and do it all again.
400-m Run
1-min. Rest
30 Sumo Deadlift High-Pull
1-min. Rest
400-m Run
1-min. Rest
30 Burpees
1-min. Rest
400-m Run
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.
The goal today is to go all out, so pick a personalized option that has you laying on the floor at the end of the workout ;)
Run
- Beginners: adjust to 200-m.
- Equipment: If unable to run outside, perform 2-min. AMRAP of any of the following: Shuttle Runs, Jump Rope, or High-knees/Jogging in place.
SDHP
- Adjust load.
- Equipment: If performing Single-arm, perform 50 reps, 25 per side, switch as needed.
Burpees
- First, adjust to 15-20 reps, then perform 30 Kick-backs.
- Next, perform a Burpee to an elevated surface, like an incline Push-up.
- Beginners: adjust the Kick-back or Incline Burpee to 15-20 reps.
- SDHP: barbell, DB(s), KB(s), backpack, or jug of water.
- Option to increase rest to 90-sec. to help keep intensity!
For Time:
100-m Farmers Carry
1-min. Rest
30 Sumo Deadlift
1-min. Rest
100-m Farmers Carry
1-min. Rest
30 Incline Push-up
1-min. Rest
100-m Farmers Carry
Have a question? Chat with your coach.
✅ Map your 400m route.
✅ Weight for Sumo Deadlift High-pull.
⏱ Clock set to stopwatch. Make sure to time out your 1 minute rest breaks. Record your time of completion.
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
18
-
20
minutes working out
Fast 400s is exactly what the doctor ordered for this week! We want to move fast an unbroken today to get that heart rate up. Aim to go all out in your working sets, take that minute break to catch your breathe and let your heart rate go down to reset and do it all again.
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.
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.
Hammies
Everyone's Favorite
