Mile High

May 13, 2021

6

-

8

minutes warming up

18

-

minutes working out

Today's workout will test your endurance and see how you hold up after pushing it on a mile run. Your pace on the run should be uncomfortable, it doesn't have to be your fastest, but it does have to be fast. Then, with minimal rest try for as many rounds as you can.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

18-minutes on the Clock
Run 1-mile
In the remaining time as many rounds as possible of:
50 Single/Double-unders
20 Sumo Deadlift High-pulls

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.

Jump Rope
Options: all Double-unders —> half Doubles, half Singles —> all Single-unders —> 30-sec. of Single or Double practice reps.
No Equipment: perform T-Jumps or perform with an imaginary rope.

Sumo Deadlift High-pulls
Options: adjust load —> perform 10-15 reps.
💪/🤰perform Single-arm Sumo Deadlift High-pulls, total reps.

1-Mile Run Sub:
Row - 2000m
Bike - 3 miles
Inside Option
2 Rounds
100 Toe Taps
100 Lateral Quick Step-overs
*Total reps for both.

Have a question? Chat with your coach.

Get Ready

📍 Map your mile route.
✅ Jump rope.
✅ Weight option for Sumo Deadlift High-pull.
✅ A small step for Toe Taps and Lateral Quick Jumps for non-running option.

Warm-up

5-10-15
Power Clean (with a light weight
10-20-30
Heel Taps, each leg

*20 foot (approx 20-sec.) Crab Walk after each set.

Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch

See warm-up details
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Mile High

May 13, 2021

6

-

8

minutes warming up

18

-

minutes working out

Today's workout will test your endurance and see how you hold up after pushing it on a mile run. Your pace on the run should be uncomfortable, it doesn't have to be your fastest, but it does have to be fast. Then, with minimal rest try for as many rounds as you can.

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.

2021-05-13 Mile High 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.

Single-Unders
Single-Unders

Jumping Movements

Double-Unders
Double-Unders

Jumping Movements

Toe Taps
Toe Taps

Jumping Movements