Buh Bye, Legs!

December 9, 2020

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.

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Coaching

Do this workout live with an attentive and entertaining coach!

For Time

10-20-30
Thrusters
Box Jumps

Rest 2-min.

30-20-10
Thrusters
Box Jumps

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.

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.

Movement

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.

Equipment

- 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.

🤰 Mama Birds

10-20-30
Thrusters
Box Step-ups

Rest 2-min.

30-20-10
Thrusters
Box Step-ups

Have a question? Chat with your coach.

Get Ready

✅ Weight option for Thrusters.

✅ Something to jump or step on for Box Jumps.

✅ Oxygen tank 😤

⏱ Clock set to stopwatch. Record time of completion.

Warm-up

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

See warm-up details
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Buh Bye, Legs!

December 9, 2020

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.

2020-12-09 Buh Bye, Legs! 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.

Box Jumps
Box Jumps

Jumping Movements

Thrusters
Thrusters

Squat + Press Family