Help keep your group healthy and happy!
6
-
8
minutes warming up
10
-
12
minutes working out
Some weights mixed with a gymnastics hold today. The goal is to pick an L-sit option that will challenge you for 20 seconds. These should be 20 WHOLE cumulative seconds, so if you drop at 15 seconds you'll owe another 5 seconds until you move on.
For Time:
3-6-9-12-15-18-21
Sumo Deadlift High-pulls
20-sec. L-sits between each set
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.
Sumo Deadlift High-Pulls
Use a medium-heavy weight where you can definitely feel resistance but could probably do at least 9 unbroken. If you only have light weights, perform single-arm version.
Options: only go to the level of the knees instead of the ground.
💪/🤰 omit the round of 21.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack —> if performing Single-am with one weight, perform 2-4-6-8-10-12-14, reps per side.
L-Sit
Pick an option that is challenging. You might be able to do this option without dropping in the beginning, but the ending might be a different story!
Options: perform on the floor —> perform on dumbbell/kettlebell handles on the floor —> perform between two chairs —> bend one knee, while keeping the other straight, 10-sec. side —> perform a Tuck.
💪 perform 10-15 sec. Hollow Hold.
🤰 perform Single-arm Farmer’s Carry (hold weight at your side), 15-20 sec. per side.
Equipment: floor, chairs, dumbbell/kettlebell handles (depending upon varying degree of difficulty).
Rest Option
💪/🤰 option to add in 30-sec. of rest after each round.
Have a question? Chat with your coach.
✅ Weight for Sumo Deadlift High-pull.
✅ Something to hold your L-sit on.
⏱ Clock set to stopwatch. Record time of completion.
3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep
Then,
1 min. Frog Stretch
1 min. Straddle Stretch
Follow along the video and warm-up with Coach Janet!
6
-
8
minutes warming up
10
-
12
minutes working out
Some weights mixed with a gymnastics hold today. The goal is to pick an L-sit option that will challenge you for 20 seconds. These should be 20 WHOLE cumulative seconds, so if you drop at 15 seconds you'll owe another 5 seconds until you move on.
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.
🍑 Posterior
🍑 Posterior
Core Movements
