Help keep your group healthy and happy!
10
-
minutes warming up
15
-
20
minutes working out
Mixing up our endurance day with some lifting and dynamic movements and getting really acquainted with our backside. The goal is to complete your buy-out faster than the buy-in (or get more reps if you're doing the inside version).
Do this workout live with an attentive and entertaining coach!
800-m Run
Then,
5 Rounds
10 Deadlifts
10 Box Jumps
800-m Run
*No rest between parts.
See below for inside/no-run option.
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.
Run
Options: run/walk/jog for 4-min.
🛶 1k Row
🚲 1.5 mile Bike
🤰 perform fast walk pace or 3-min. of low Step-ups, all directions (forward, backwards, lateral).
Inside/No-Run Version
4-min As Many Rounds as Possible
40 Toe Taps
20 Weighted Swings
Deadlifts
Pick an option that is medium-heavy where you can definitely feel resistance. It may feel "easy" in the first 2-3 rounds, but will definitely feel harder in the final rounds.
Equipment: barbell, backpack, or pair of dumbbells/kettlebells —> if using one weight, perform holding it with both hands between the legs OR as Suitcase Deadlifts, 5 per side.
Box Jumps
Pick a height that you can do 10 unbroken and fast.
Options: adjust height —> perform Step-ups.
🤰 LOW Box Jumps or 20 Toe Taps, total.
No Equipment Option: Broad Jumps.
💪/🤰Additional Options
- Option to perform 4 rounds instead of 5
- Option to rest 60-sec. after first run and before last.
Have a question? Chat with your coach.
📍 Map out your 800m path.
✅ Weight option for Deadlifts.
✅ Something to jump or step on.
🎶 "Good Vibes" Playlist
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
15
-
20
minutes working out
Mixing up our endurance day with some lifting and dynamic movements and getting really acquainted with our backside. The goal is to complete your buy-out faster than the buy-in (or get more reps if you're doing the inside version).
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.
