Help keep your group healthy and happy!
6
-
8
minutes warming up
18
-
20
minutes working out
We're mixing up our Endurance day with some strength and dynamic movements, which will make those distances feel so much more special. Start with a comfortable pace then as the distances decrease, your pace and effort should increase.
Do this workout live with an attentive and entertaining coach!
800-m Run
9 Bent Over Rows
9 Power Cleans
600-m Run
15 Bent Over Rows
15 Power Cleans
400-m Run
21 Bent Over Rows
21 Power Cleans
200-m Run
Inside Version Sub every 200-m for:
60 Toe Taps
30 Speed Skaters
60 Mountain Climbers
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: adjust distance to 400-300-200-100 m —> run for duration 4-3-2-1 min., respectively.
🛶 1000-750-500-250m
🚲 1.5-1-0.75-0.3 miles
🤰 perform half the distance as a fast walk OR Inside Sub as 30 Toe Taps + 10 Speed Skaters for each 100-m increment.
Bent Over Rows
Pick an option where you could at least do 9 reps unbroken. You might have to break up the reps as the workout escalates and that's okay.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack —> if performing with one weight single-arm perform reps per side.
🤰 option to perform Supported Single-arm Bent Row.
🔥 perform Pull-ups (regular, strict, assisted) instead of Bent Rows.
Power Cleans
Pick an option where you could at least do 9 reps unbroken. You might have to break up the reps as the workout escalates and that's okay.
Options: perform Hang Power Cleans.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack —> if performing with one weight single-arm perform reps per side.
🤰/💪 Rest Option
Add in 30-60 sec. rest before each run interval (after the Power Cleans).
Have a question? Chat with your coach.
✅ Weight for Bent Over Rows and Power Cleans.
📍 Running distances mapped out.
⏱ Clock set to stopwatch. Record time.
3 Rounds
With ONE weight, 10 reps each arm/side:
Single-arm Split-stance Deadlift
Single-arm Bent Row
Single-arm Russian Swing
*Option to add weight each round.
Then,
10 reps Scorpion Stretch, total
15 SLOW reps Cat/Cow
6
-
8
minutes warming up
18
-
20
minutes working out
We're mixing up our Endurance day with some strength and dynamic movements, which will make those distances feel so much more special. Start with a comfortable pace then as the distances decrease, your pace and effort should increase.
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
Pulling Movements
