Help keep your group healthy and happy!
5
-
8
minutes warming up
20
-
minutes working out
Getting ready for beach season with a classic upper body push-pull combo. The goal is to fight through the muscle burn and move consistently for the entire 1-min. of work. Fight compensating with your hips on the Rows and Crawls, while over extending the low back on the overhead movements.
Strict Presses performed with palms forward, elbows out to the sides, weights near ears. Jerks performed with one arm working, other arm resting (single-arm).
In a 1-min. Window:
6 Renegade Rows*, each side
Max Distance Weight Crawl in remaining time.
Rest 30-sec.
In a 1-min. Window:
12 Strict Presses (palms forward grip)
Max Rep Push Jerks* (one arm) in remaining time.
Rest 30-sec.
6 Rounds
*Switch sides as needed.
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.
Renegade Rows
Moderate weight that's challenging, yet can do all reps unbroken.
Options: perform on knees --> reduce to 6-8 reps per side.
🤰 perform 12 Bent Rows or 6 Single-arm Supported Rows, each side, both light.
Weighted Crawl
Light to medium weight, should be able to crawl the whole time.
Options: perform on knees.
🤰 perform Quadruped Pose (for quality, resting as needed).
Presses/Jerks
Light load on both movements, goal is to go unbroken, only rest is when arms are switching sides.
Equipment
Dumbbells, kettlebells, cans or bottles, backpack.
Have a question? Chat with your coach.
✅ Weight options for all the movements.
🎶 Saturday Party Playlist
3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps
5
-
8
minutes warming up
20
-
minutes working out
Getting ready for beach season with a classic upper body push-pull combo. The goal is to fight through the muscle burn and move consistently for the entire 1-min. of work. Fight compensating with your hips on the Rows and Crawls, while over extending the low back on the overhead movements.
Strict Presses performed with palms forward, elbows out to the sides, weights near ears. Jerks performed with one arm working, other arm resting (single-arm).
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.
Pulling + Core Movements
Core and Shoulders
Pressing Family
Press Family
