4-Layer Dip

May 20, 2021

5

-

8

minutes warming up

25

-

30

minutes working out

We have a long one today mixed in with more core work (carrying over from yesterday) and shoulders. There's no built-in rest today and your goal is to keep a nice steady pace throughout especially as the run times increase. Take as little rest as possible during the runs and use the Dips, Leg Raises, and Half Dragonflags to catch your breathe.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

2-min. Run
10 Dips
10 Leg Raises

4-min. Run
10 Dips
10 Leg Raises

6-min. Run
10 Dips
10 Half Dragonflags

8-min. Run
10 Dips
10 Half Dragonflags

Inside/No Equipment Option:
25-min. AMRAP
25 Box Jumps
25 Dips
25 Swings
25 Leg Raises

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.

Run
Find a pace that is comfortable and maintain that throughout. Try to keep stopping and resting to a minimum.

Options: perform on Bike/Rower —> adjust duration to 1-2-3-4 min. —> walk/jog instead of run.
🤰 perform 1-2-3-4 min. of walking/baby carry.

Dips
Find an option that will challenge you. It should feel like you'd be able to complete at least the first 2 rounds unbroken.

Options: body between two chairs with feet off the ground, then on the ground —> body in front of a chair with legs straight, then bent (using more legs)
Equipment: chair(s), stool(s), or any elevated surface to support the body on.

Leg Raises
Find an option that will challenge you. It should feel like you'd be able to complete at least the first 2 rounds unbroken.

Options: bend the knees on the way up and down.
💪 perform one leg at a time instead of both, total reps.
🤰perform Standing Single-leg Lift.

Half Dragonflags
Find an option that will challenge you. It should feel like you'd be able to complete at least the first 2 rounds unbroken.

Options: perform with legs straight, legs not touching the ground at the bottom (only low back) --> perform with knees bent, fully relaxing legs/body on the ground at the bottom between each rep.
💪 bring legs up only as high as you can instead of level of the hands.
🤰 perform Standing Single-leg Lift (same as Leg Raise sub).

Box Jumps
Find an option that will grind through with minimal rest.

Options: lower height of surface —> perform Step-ups.
🤰perform Step-ups to a low height, about 3-6” below the knee.

Swings
Find an option that will grind through with minimal rest.

Options: adjust to 15-20 reps —> perform only to the level of the chest/eyes.
🤰perform Single-arm Swing, total reps.
Equipment: single weight like dumbbell, kettlebell, jug of water.

Inside Version Additional Options
- Adjust reps any and all reps to 15-20.
- Adjust to 20-min.
- Add in 1-min. rest after each round.

Have a question? Chat with your coach.

Get Ready

✅ Timer to run with.
✅ Something to use for dips.

✅ Coach's VA's Remember the Club Playlist

Warm-up

3 Rounds
9 Narrow Grip Push-ups - Floor or Elevated
12 Rotational Planks, total (option to Elevate)
15-sec. Dip Support Hold
100m Jog or 45-sec. Toe Taps

See warm-up details
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4-Layer Dip

May 20, 2021

5

-

8

minutes warming up

25

-

30

minutes working out

We have a long one today mixed in with more core work (carrying over from yesterday) and shoulders. There's no built-in rest today and your goal is to keep a nice steady pace throughout especially as the run times increase. Take as little rest as possible during the runs and use the Dips, Leg Raises, and Half Dragonflags to catch your breathe.

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.

2021-05-20 4-Layer Dip 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.

Chair Dips
Chair Dips

Pushing Movements

Leg Raises
Leg Raises

Core Movements

Half Dragonflags
Half Dragonflags

Core Movements

Box Jumps
Box Jumps

Jumping Movements

Weighted Swings
Weighted Swings

It's All in the Hips