Happy Birthday Cheryl!

April 10, 2021

6

-

8

minutes warming up

18

-

20

minutes working out

Nothing like a good burn to say Happy Birthday to one of our most favorite coaches! Like Coach Cheryl, this workout is a combination of fun and badass. It includes some of her favorite oly style movements, running, and of course some birthday burpees (with a twist).

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

4 Rounds
400-m Run
10 Hang Squat Cleans
10 Hang Split Cleans

Buy-out: 32 Burpee Pull-ups

No pull-up bar option:
Plank Drag + Burpee
or Burpee Box Jumps

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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
Run at a slightly uncomfortable pace.
Options: run for 2 min
‍

No run option
2 Min AMRAP
40 Single/Double-unders
40 Toe Taps, total
40 Mountain Climbers, total

Row: 500m
Bike: .75 bike

Hang Squat Cleans
Pick a moderate weight where you might be able to do unbroken, but should definitely still feel resistance.

Options: Hang Power Cleans β€”> Front Squat
πŸ’ͺ Air Squats

Hang Split Cleans
Pick a moderate weight where you might be able to do unbroken, but should definitely still feel resistance.

Options: Split Squats β€”> Weighted Lunges
πŸ’ͺ Lunges

Burpee Pull-ups
No pull-up bar option:
1 Plank Drag per side + Burpee
or Burpee Box Jumps

Options: Jumping Pull-up β€”> Double Burpees (two pushups) β€”> Regular Burpees
πŸ’ͺ Kick backs

Have a question? Chat with your coach.

Get Ready

βœ… Weight for Hang Squat Cleans and Split Cleans.
βœ… Pull-up bar, weight, or something to jump or step on for Burpee option.
πŸ“ 400m Route

Warm-up

8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🀰)
Sit-ups or Standing Leg Lifts (🀰)
‍Front-to-back Lunges, total

*30 foot (approx 30-sec.) Bear Crawl after each round.

Then,
1-min. Couch Stretch, each leg

See warm-up details
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Happy Birthday Cheryl!

April 10, 2021

6

-

8

minutes warming up

18

-

20

minutes working out

Nothing like a good burn to say Happy Birthday to one of our most favorite coaches! Like Coach Cheryl, this workout is a combination of fun and badass. It includes some of her favorite oly style movements, running, and of course some birthday burpees (with a twist).

Instructions, personalization options, and video demos are available for members only.

πŸ”“ 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.

2021-04-10 Happy Birthday Cheryl! 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.

Hang Squat Cleans
Hang Squat Cleans

Hang Squat Clean

Hang Split Squats
Hang Split Squats

It's All in the Hips

Plank Drags
Plank Drags

Core + Pulling Movements

Burpees
Burpees

Everyone's Favorite

Burpee Box Jumps
Burpee Box Jumps

Burpee Family