Help keep your group healthy and happy!
5
-
6
minutes warming up
10
-
12
minutes working out
We've got a pressing, jumping, springing bonanza today! You'll move fast and burn through some light shoulder work and start breathing heavy through the bodyweight movement. The goal is to stay moving the whole time while the legs and core start feeling it ;)
The longer you take, the more Jump-overs you'll have to complete! Start each round with the Jump-overs.
10 Burpees
20 Push Jerks
30 Pike-outs
Rest 1-min.
8 Burpees
16 Push Jerks
24 Pike-outs
Rest 1-min.
6 Burpees
12 Push Jerks
18 Pike-outs
Rest 1-min.
4 Burpees
8 Push Jerks
12 Pike-outs
*Every 2-min. during each set, perform 5 Box Jump-overs.
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.
Burpees
You should be able to move through these pretty continuously!
Options: adjust to rep scheme to 8-6-4-2 —> perform HARD Push-ups on floor or Elevated (no Kick-backs or knee Push-ups today).
🤰 perform Elevated Burpees.
Push Jerks
Pick a light weight where you can do 8-10 reps at a time.
Options: adjust rep scheme to 16-12-8-4.
💪/🤰 perform Single-arm, total reps.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Pike-outs
These are gonna burn! Move through them quickly!
Options: adjust to rep scheme 24-18-12-6 —> perform Mountain Climbers (knees-to-chest), each side.
💪/🤰 perform Bear Crawl for 30-25-20-15 sec.
Box Jump-overs
Choose a lower height where you can go as a fast burst of speed!
Options: lower height of object —> no step-overs today.
💪/🤰 perform hop or step overs (like a skip rather than a jump).
Equipment: box, low stool, broomstick laid over a chair —> no equipment? perform 5 Tuck Jumps.
Have a question? Chat with your coach.
✅ Weight for Push Jerks.
✅ Floor space for Burpees and Pike-outs.
2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps
*Sub a Hold in for any Carry if unable to walk around.
Then,
Shoulder Stretches - see video
5
-
6
minutes warming up
10
-
12
minutes working out
We've got a pressing, jumping, springing bonanza today! You'll move fast and burn through some light shoulder work and start breathing heavy through the bodyweight movement. The goal is to stay moving the whole time while the legs and core start feeling it ;)
The longer you take, the more Jump-overs you'll have to complete! Start each round with the Jump-overs.
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.
