Help keep your group healthy and happy!
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).
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
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
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 —> Front Squat
💪 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 —> Weighted Lunges
💪 Lunges
Burpee Pull-ups
No pull-up bar option:
1 Plank Drag per side + Burpee
or Burpee Box Jumps
Options: Jumping Pull-up —> Double Burpees (two pushups) —> Regular Burpees
💪 Kick backs
Have a question? Chat with your coach.
✅ Weight for Hang Squat Cleans and Split Cleans.
✅ Pull-up bar, weight, or something to jump or step on for Burpee option.
📍 400m Route
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
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.
🔓 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.
Hang Squat Clean
It's All in the Hips
Core + Pulling Movements
Everyone's Favorite
Burpee Family
