Help keep your group healthy and happy!
5
-
7
minutes warming up
12
-
15
minutes working out
You weren't planning on using your legs for the rest of the week were you?? Today's workout might make you curse Coach Janet's name and if that happens, you have done it right. Don't worry, she can take it. Go as unbroken as possible, but remember to prioritize range of motion first, especially for the thrusters.
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.
Your goal is try and complete the reps in big sets, with as little rest in between as possible since you have 2 minutes in between. For the Thrusters, find a weight where you can do a least 10 reps without stopping. For the Box Jumps, try to find a height where you'll be comfortable jumping rather than immediately choosing to do Step-ups. So, even if that means going lower to jump or reducing the rep scheme to jump, we'd prefer that for this workout.
Thrusters
- Adjust load.
Box Jumps
- First, lower height of surface, then reduce down to 15-10-5 rep scheme.
- Beginners: perform Step-ups. If there is no surface to step up and onto, perform Reverse Lunges.
- Thruster: barbell, DBs, KBs, backpack. If you only have one weight, perform Single-arm Thrusters, total reps with a bit more of a challenging weight.
- Box: elevated surface like a stool, retaining wall, couch, etc.
10-20-30
Thrusters
Box Step-ups
Rest 2-min.
30-20-10
Thrusters
Box Step-ups
Have a question? Chat with your coach.
✅ Weight option for Thrusters.
✅ Something to jump or step on for Box Jumps.
✅ Oxygen tank 😤
⏱ Clock set to stopwatch. Record time of completion.
5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)
Then,
1-min. Pigeon Stretch, each leg
5
-
7
minutes warming up
12
-
15
minutes working out
You weren't planning on using your legs for the rest of the week were you?? Today's workout might make you curse Coach Janet's name and if that happens, you have done it right. Don't worry, she can take it. Go as unbroken as possible, but remember to prioritize range of motion first, especially for the thrusters.
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.
