Last TUESDAY of 2020!

December 29, 2020

5

-

7

minutes warming up

12

-

15

minutes working out

Today's goal...move fast and don't look back! Don't forget we also want great form though. Each section should be fast and get your heart rate sky rocketing! The rest is meant for you to reset, so you can go all out for the second section. You should be crying happy tears at the end of this...possibly on the floor.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

21-15-9
Sumo Deadlift High-pulls
Hand-release Push-ups

Rest 2-min.

9-15-21
Deadlifts, each side
Burpees

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How to tackle this workout!

3...2...1...Go!
Perform as follows
21 Sumo Deadlift High-pulls
21 Hand-release Push-ups
15 Sumo Deadlift High-pulls
15 Hand-release Push-ups
9 Sumo Deadlift High-pulls
9 Hand-release Push-ups

Rest 2 Minutes,

Then perform the same way with Deadlifts and Burpees only with the reps increasing 😬

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.

Movements

Sumo Deadlift High Pulls/Deadlifts - pick a medium-heavy weight where you'll feel resistance but can still do all the reps unbroken.
Option: Adjust load
💪 perform the movements to your knee level instead of touching the floor
🤰 perform as 30-20-10 Single-arm SDHP, total, if belly is the way!

Hand-release Push-ups - pick a personalized option where you can do at least 11 reps unbroken.
Options: First, adjust to 9-12-15 rep scheme → Then, perform as Elevated Push-ups for the original rep-scheme
💪 perform Push-ups on knees
🤰 Elevated Push-ups

Burpees - this should be fast and dare I say...painful. Pick an option where you can really push on these.
Option: Adjust to 9-12-15 rep scheme
💪 / 🤰perform Kick-backs

Equipment

- Both weighted movements can be performed with a barbell, DB(s), KB(s) or a backpack.
- If performing SDHP with a single DB or KB, perform as 30-20-10, total reps, switching sides half way.

Have a question? Chat with your coach.

Get Ready

✅ Weight option for Sumo Deadlift High-pull

✅ Weight option for Deadlifts

⏱ Clock set to stopwatch. Record your time!

Warm-up

2-3 Rounds
7 Steps Lateral Plank Walk, each side
14 steps Crab Walk
7 Push-up + Child's Pose
14 Arm Circles, all directions

Then,
30-sec. Wall Pec Stretch, each side

See warm-up details
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Last TUESDAY of 2020!

December 29, 2020

5

-

7

minutes warming up

12

-

15

minutes working out

Today's goal...move fast and don't look back! Don't forget we also want great form though. Each section should be fast and get your heart rate sky rocketing! The rest is meant for you to reset, so you can go all out for the second section. You should be crying happy tears at the end of this...possibly on the floor.

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.

2020-12-29 Last TUESDAY of 2020! 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.

Hand Release Push-ups
Hand Release Push-ups

Pushing Movements

Deadlifts
Deadlifts

Hammies

Burpees
Burpees

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