A Hundo

December 8, 2020

8

-

minutes warming up

12

-

15

minutes working out

Today's workout involves frequent and very rude interruptions by burpees. Your goal is to get through all the work as fast as you can, but the caveat is every 2 minutes you have to stop where you're at, do 6 burpees, then continue where you left off. It's like the burpee train that comes on time but you're not ready to depart. Choo Choo!!🚂

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

100 Plank Drags, total
100 DB/KB Swings
100 Sit-ups
Every 2-min., perform 6 Burpees.

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.

For the weighted movements, pick a weight that's not too easy but not too hard. Something where you'll be able to do about 10-15 reps without stopping or at least well before you get to the burpees. For the sit-ups, challenge yourself and pick an option where there's a bit of a struggle but where you can still definitely power through. It should feel little hard but not impossible.

Movements

Plank Drags
- Adjust load, then number of reps to 50.
- Beginners: perform on your knees, then reduce to 50 reps.

KB/DB Swings
- Adjust load.
- Beginners: only go to the level of your eye/head instead of all the way overhead.

Sit-ups
- Can have your legs however you want, but make sure shoulders touch the ground for every rep.
- Beginners: reduce number of reps to 50.

Burpees
- Reduce number of reps to 4.
- Beginners: perform Kick-backs OR perform Burpee to an elevated surface, placing hands on a chair bottom or tabletop.

Equipment

- Plank Drags/Swings: single weight like a DB, KB, or backpack.

🤰 Mama Birds

5 Rounds
10 Scaled Burpees
20 DB/KB Swings
100-m Farmers Carry

Have a question? Chat with your coach.

Get Ready

✅ Weight option for your Plank Drags.

✅ Weight option for Swings.

⏱ Clock set to stopwatch. Making sure to keep an eye on the clock so you can do your 6 burpees every 2 minutes.

Warm-up

8-min. EMOM
Min 1- 16 Renegade Rows or Bent Over Rows (🤰)
Min 2 - 40-sec. Reverse Plank Hold or Glute Bridge (🤰)
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold or Glute Bridge (🤰)

Then,
1-min. Hamstring Sit & Reach, 1 min. each leg

See warm-up details
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A Hundo

December 8, 2020

8

-

minutes warming up

12

-

15

minutes working out

Today's workout involves frequent and very rude interruptions by burpees. Your goal is to get through all the work as fast as you can, but the caveat is every 2 minutes you have to stop where you're at, do 6 burpees, then continue where you left off. It's like the burpee train that comes on time but you're not ready to depart. Choo Choo!!🚂

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.

2020-12-08 A Hundo 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.

Plank Drags
Plank Drags

Core + Pulling Movements

Weighted Swings
Weighted Swings

It's All in the Hips

Sit-ups
Sit-ups

Core Movements

Burpees
Burpees

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