Help keep your group healthy and happy!
6
-
8
minutes warming up
16
-
minutes working out
The faster you move the more rest! Sounds like a fair trade to us! There will be four 4-minute rounds and for each round, your goal is to complete all the work before 4 minutes is complete so that you have time remaining to rest. We want about 45 seconds to 1 minute rest. Unlike the other movements, the Russian Twists do not have a specific rep number, rather you'll be doing max reps in 45 seconds.
Do this workout live with an attentive and entertaining coach!
In a 4-min. Window:
6 Single-leg Deadlifts, total
12 Weighted Step-ups, total
24 Box Jumps
45-sec. max Russian Twists
Rest in the remaining time.
4 Rounds
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 we're working on our stamina, so you want to make sure you're staying consistent with your pacing. Since there are only 3 reps on each side for the Single-Leg Deadlifts, find a medium-heavy weight to challenge yourself. You can use the same weight for the Weighted Step-ups. For the Box Jumps and Russian Twists, you want to go super fast.
Single-leg Deadlifts
- Adjust load.
- If your weights are too light to be somewhat challenging, perform 8-10 reps total.
- Beginners: perform a Staggered-stance Deadlift.
Weighted Step-ups
- First, adjust load.
- Then, adjust height of elevation.
- Beginners: perform regular Step-ups without weight.
Box Jumps
- Lower down to 16 reps OR lower height of surface.
- Beginners: perform jumps over your DB, facing it.
Russian Twists
- Adjust load.
- Beginners: perform without load and just use your arms touching the ground each side.
- Deadlifts/Step-ups: barbell, DBs, KBs, backpack.
- Step-ups: chair or stool. If you do not have anything to step up onto, perform Weighted Reverse Lunges.
- Box Jumps: chair, or stool. If you do not have anything to jump onto, perform jumps over your weight.
- Twists: one weight (DB, KB, backpack)
In a 4-min. Window
6 Single-leg Deadlifts, total
12 Weighted Step-ups*, total
24 Box Jumps
45-sec. max distance single arm carry
Rest in the remaining time.
4 Rounds
*scale to bodyweight if needed
Have a question? Chat with your coach.
✅ Weight for Single-Leg Deadlifts.
✅ Weight for Step-ups.
✅ Something to step or jump on.
⏱ Clock set to 4 minute timer.
5-10-15
Power Clean (with a light weight
10-20-30
Heel Taps, each leg
*20 foot (approx 20-sec.) Crab Walk after each set.
Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch
6
-
8
minutes warming up
16
-
minutes working out
The faster you move the more rest! Sounds like a fair trade to us! There will be four 4-minute rounds and for each round, your goal is to complete all the work before 4 minutes is complete so that you have time remaining to rest. We want about 45 seconds to 1 minute rest. Unlike the other movements, the Russian Twists do not have a specific rep number, rather you'll be doing max reps in 45 seconds.
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
Posterior
Jumping Movements
Core Movements
