Just Hold On, I'm Coming Home

March 16, 2021

6

-

minutes warming up

12

-

14

minutes working out

Training to open that jar of pickles like a champ. 🥒 Today's goal is to challenge your grip strength with holds under tension. The jump roping is there to give your hands a little break. Pro tip, make sure to wrap your thumbs around the object.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

6 Rounds
20-sec. hold at the top position of the Deadlift
8 Deadlifts
10-sec. hold at the top position
50 Double-Unders/Single-Unders

*Complete deadlift reps immediately after the hold

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.

Hold/Deadlifts
Pick a medium-heavy weight that feels challenging and you feel a huge sense of relief when you're able to let go.

Options: go only to the knee instead of floor for the deadlifts.
Load Too Light? Increase reps to 10-12.
- Equipment: barbell, kettlebells/dumbbells/bottles. If using one weight, hold it between both hands at the front of the hips instead of at the sides.

Jump Rope
Pick and option where you can do majority of the reps without hitting your feet or stopping. ‍

Options: 50 Doubles —> half doubles, half singles —> 50 Singles —> 30-sec. of practice reps.
🤰/💪: perform Toe Taps, total.
No Rope: sub 50 Jumping Jacks.

Optional Rest
Add in 30-sec. of rest after each round.

Have a question? Chat with your coach.

Get Ready

✅ Object(s) for Holds and Deadlifts.
✅ Jump rope if you have one.
⏱ Timer set to stopwatch, make sure to time your holds.

🎶 Tuesday Playlist, brought to you by Drake

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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Just Hold On, I'm Coming Home

March 16, 2021

6

-

minutes warming up

12

-

14

minutes working out

Training to open that jar of pickles like a champ. 🥒 Today's goal is to challenge your grip strength with holds under tension. The jump roping is there to give your hands a little break. Pro tip, make sure to wrap your thumbs around the object.

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.

2021-03-16 Just Hold On, I'm Coming Home 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.

Deadlifts
Deadlifts

Hammies

Double-Unders
Double-Unders

Jumping Movements

Single-Unders
Single-Unders

Jumping Movements