Help keep your group healthy and happy!
8
-
12
minutes warming up
15
-
minutes working out
The faster you move to complete the reps, the more rest you get! Sounds like a good deal. We want to move at a fast, uncomfortable pace today to focus on increasing our overall power and speed.
3-min. to complete:
20 Snatches
20 Overhead Lunges (both arms)
20 Double OR Single-unders
Rest the remaining time in 3-min.
5 Rounds
*Total reps for everything
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.
Snatches
Pick a light-moderate weight where you can do 10 reps unbroken on each side. Finish all 10 reps on one side before switching.
Options: perform from the Hang position.
💪/🤰: option to perform 10-15 reps.
Equipment: single weight like dumbbell, kettlebell, backpack, or water bottle.
Overhead Lunges
Pick a light-moderate weight where you can do all 20 reps unbroken. Perform these alternating.
Options: reduce to 10-15 reps.
💪 perform holding the weight on your shoulders (Front-rack), for 10-20 reps.
Equipment: single weight, like a barbell, backpack, free weight, etc. --> unable to hold with both hands? perform Single-arm, 10 reps in each arm.
Double-unders/Single-unders
Pick an option where you can move through all reps fast.
Options: 20 Double-unders --> half Doubles, half Singles (10/10) --> 20 Singles --> 15-sec. worth of attempts/practice.
🤰 perform Toe Taps, total.
No Rope? Perform with an imaginary rope.
Have a question? Chat with your coach.
✅ Weight for Snatches.
✅ Weight for Overhead Lunges
✅ Jump rope, real or imaginary.
🎶 Green Day vs. Blink 182
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
15
-
minutes working out
The faster you move to complete the reps, the more rest you get! Sounds like a good deal. We want to move at a fast, uncomfortable pace today to focus on increasing our overall power and speed.
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.
It's All in the Hips
Glutes and Shoulders
Jumping Movements
Jumping Movements
