Greetings to your Hammies

March 5, 2021

6

-

8

minutes warming up

18

-

20

minutes working out

Getting our legs strong today followed by a little afterburner. There are two parts today. The first part focuses on the hamstrings with a balance component. The second part is meant to be quick and dirty.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

Every Minute On the Minute for 12-min.
Min. 1: 8 Single-leg Deadlifts (R) + max rep Staggered-stance Deadlifts (R) in remaining time
Min. 2: 8 Single-leg Deadlifts (L) + max rep Staggered-stance Deadlifts (L) in remaining time
Min. 3: Rest

Afterburner
For Time:
50 Wood Choppers, total
Rest 1-min.
30 Snatches, total

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.

Single-leg Deadlifts
Pick a weight that feels challenging but something you can do unbroken.

Options: perform Bird Peckers (without weight).
Equipment: dumbbells(s), kettbells), backpack — no barbell for this movement due to movement after.

Staggered-stance Deadlifts
Pick a weight that feels challenging but something you can use to finish out the minute.

Options: perform Staggered-stance Hip Hinge.
💪/🤰 perform 8 reps, or stop at the 45-sec. mark each minute.
Equipment: dumbbell(s), kettlebell(s), backpack — no barbell for this movement due to stance.

Wood Choppers

Pick a light-moderate weight that you can potentially do unbroken, but still feel resistance.

Options: reduce to 30 total reps.
Equipment: single weight like dumbbell, kettlebell, or backpack.

Snatches
Pick a light-moderate weight that you can potentially do unbroken, but still feel resistance.

Options: perform Hang Snatches
Equipment: single weight like dumbbell, kettlebell, or backpack.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Single-leg Deadlifts and Staggered-stance Deadlifts.
✅ Weight for Wood Choppers and Snatches.
⏱ Clock set to 12-minute timer then to stopwatch to record time of completion for the second part.
🎶 In case you missed yesterday's angst.

‍

Warm-up

3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing

*Option to add weight each round.

Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow

See warm-up details
No items found.

Greetings to your Hammies

March 5, 2021

6

-

8

minutes warming up

18

-

20

minutes working out

Getting our legs strong today followed by a little afterburner. There are two parts today. The first part focuses on the hamstrings with a balance component. The second part is meant to be quick and dirty.

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.

2021-03-05 Greetings to your Hammies 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.

Wood Choppers
Wood Choppers

Core Movements

Snatches
Snatches

It's All in the Hips