Help keep your group healthy and happy!
5
-
7
minutes warming up
12
-
15
minutes working out
What doesn't kill you makes you stronger! Yes, burpees again! But we're mixing them in with some press variations. Your goal is to prioritize the press movements and try to get through the burpees by performing an option that allows you to move consistently with minimal rest. Try to really focus on performing each kind of press intently and feel the difference in the three.
For Time:
3 Rounds
6 Burpees
6 Strict Presses
3 Rounds
9 Burpees
9 Push Presses
3 Rounds
12 Burpees
12 Push Jerks
* no rest in between
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.
Burpees
Pick an option where you can move through the reps with minimal rest.
Options: reduce Burpees per round to 3-6-9, respectively —> perform Kick-backs.
🤰 perform Elevated Burpees.
Strict Presses/Push Presses/Push Jerks
Use a weight that feels moderate on the Push Jerks and use that same weight for all the other presses.
Load Too Light? Increase the reps to 9 Strict Presses, 12 Push Presses, 15 Push Jerks, each round (leave the burpee reps the same)
Equipment: barbell, dumbbell(s), kettlebell(s), backpack —> only have one weight? perform reps as Single-arm, total or reps each side depending upon how heavy the weight is for you.
Optional Rest
💪/🤰 add 1-2 min. rest between each 3-round couplet.
Have a question? Chat with your coach.
✅ Weight option for presses
🎶 Hump Day Playlist 🐪
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
5
-
7
minutes warming up
12
-
15
minutes working out
What doesn't kill you makes you stronger! Yes, burpees again! But we're mixing them in with some press variations. Your goal is to prioritize the press movements and try to get through the burpees by performing an option that allows you to move consistently with minimal rest. Try to really focus on performing each kind of press intently and feel the difference in the three.
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.
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