A Little Bit of This, a Little Bit of That

January 14, 2021

6

-

minutes warming up

22

-

minutes working out

Mixing up our usual endurance day by adding some fun movements. After yesterday's overhead movements, this workout will feel pretty good! Your goal is to move the entire 22 minutes, the key to doing that will be focusing on your pace. Start conservatively then gradually increase your speed, then towards the end, move fast!

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

22-min. As Many Rounds as Possible
9 Sumo Deadlifts
15 Handstand Push-ups on Box
21 Straight-leg Sit-ups
Run 400-m

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.

Sumo Deadlift
Find a weight option that is medium-heavy. Something that you can do 9 reps unbroken, but definitely feel a challenge.

💪/🤰 only go as low as feels comfortable (knee level) instead of the ground.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Handstand Push-ups on Box
Pick an option that allows you to do at least 8 without stopping. These should feel challenging, but should still be doable enough with minimal rest between sets.

Options: perform on toes --> perform on knees --> adjust height of box/surface --> sub toPike Handstand Push-ups.
💪 perform a Pike Handstand Hold for 15-sec., with legs elevated or on the ground.
🤰 perform Seated Press, 10-15 reps.
🔥 HSPU against a wall.
Equipment: chair, stool, coach, etc.

Straight-leg Sit-ups
Pick an option where you can do all the reps without stopping. Unless you have to stop because you can't breathe, in which case stop and catch your breathe.

💪 reduce to 15 reps --> anchor your feet so you can use the legs to help sit up.
🤰 perform Lying Leg Lifts or Standing Single-leg Lift, total reps.

Run
The pace on the run should feel slightly uncomfortable.

Options: adjust distance to 200-m roughly 2-min.
Inside Version: perform 2-min. AMRAP Lateral Hot Feet → 2-min Double-unders → 2-min Single-Unders.
🤰perform 2-min. AMRAP Lateral Hot Feet

Optional Rest
Add in 1-min. rest between rounds.

Have a question? Chat with your coach.

Get Ready

✅ Object(s) for Sumo Deadlifts.

✅ Object to use for Handstand Push-up.

✅ Mapped out 400m route or optional jump rope instead.

⏱ Clock set to 22-min timer. Record number of rounds.

Warm-up

6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total

Then,
30-sec. Inchworms
30-sec. Sumo Inchworms

See warm-up details
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A Little Bit of This, a Little Bit of That

January 14, 2021

6

-

minutes warming up

22

-

minutes working out

Mixing up our usual endurance day by adding some fun movements. After yesterday's overhead movements, this workout will feel pretty good! Your goal is to move the entire 22 minutes, the key to doing that will be focusing on your pace. Start conservatively then gradually increase your speed, then towards the end, move fast!

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.

2021-01-14 A Little Bit of This, a Little Bit of That 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.

Handstand Push-up on a Box
Handstand Push-up on a Box

Pressing Movements

Sit-ups
Sit-ups

Core Movements