"Air Force" At-Home Version

April 6, 2021

6

-

minutes warming up

10

-

12

minutes working out

Well, it looks like burpees strike again! I guess they just can't take the hint. The goal is to get all the weighted movements done as fast as possible, but of course those burpees will be there at the top of every minute rudely interrupting us!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

20 Thrusters
20 Sumo Deadlift High-Pulls*
20 Push Jerks
20 Overhead Squats*
20 Front Squats

4 Burpees at the start of each minute. The workout starts with burpees

*Total reps if Single-arm.

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.

Thrusters/ Sumo Deadlift High-pulls /Jerks /Overhead Squats & Front Squats
Options: perform 2-min. max of each movement (if unable to complete 20 in that time).
Equipment: barbell, dumbbells, kettlebells, backpack
Load is too light? perform 30 reps of each movement, total.

💪/🤰 Additional Options
Sumo Deadlift High-pulls: option to go just to the knees, not the ground.
Push Jerks: option to perform Push Press.
Overhead Squats: option to perform Overhead Lunges.
Option to perform 15 reps of everything.

Burpees
Options: adjust to 2-3 reps —> perform Kick-backs instead —> stop at 15-sec. of work at the top of each minute.
🤰 perform 3 Elevated Burpees.

Have a question? Chat with your coach.

Get Ready

✅ Weight options for all the movements.
⏱ Make sure to keep an eye on the clock for those burpees at the top of every minute.

🎶 Coach Cheryl's Workout Playlist

Warm-up

5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
‍
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels

30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose

See warm-up details
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"Air Force" At-Home Version

April 6, 2021

6

-

minutes warming up

10

-

12

minutes working out

Well, it looks like burpees strike again! I guess they just can't take the hint. The goal is to get all the weighted movements done as fast as possible, but of course those burpees will be there at the top of every minute rudely interrupting us!

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.

2021-04-06 "Air Force" At-Home Version 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.

Thrusters
Thrusters

Squat + Press Family

Push Jerks
Push Jerks

Press Family

Front Squats
Front Squats

Squat Family