Help keep your group healthy and happy!
6
-
8
minutes warming up
19
-
minutes working out
Your goal today is to get as many reps and then as many rounds as possible. Pick options where you can maintain with minimal rest since there's already built in rest.
As Many Reps as Possible in 2-min.
Chair Dips
Rest 1-min.
As Many Reps as Possible in 2-min.
Deadlifts
Rest 1-min.
As Many Reps as Possible in 2-min.
Double-unders/Single-unders
Rest 1-min.
As Many Rounds as Possible in 10-min.
6 Chair Dips
12 Deadlifts
24 Double-unders/Single-unders
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.
Chair Dips
Pick an option that where you can do at least 12 reps unbroken.
Options: perform between chairs —> perform in front of a chair with legs straight —> bend the knees and use more legs to offset.
Equipment: box, chair, stool, stair step.
Deadlifts
Pick a moderate weight that you can do at least 12 reps unbroken.
Options: perform to the knees instead of the ground.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jugs of water.
Jump Rope
Options: perform AMRAP as a all Doubles, a mixture of Doubles/Singles, or all singles —> perform 24 reps as all Doubles, 12 Doubles + 12 Singles, or all Singles.
No Rope? Perform T-Jumps.
💪/🤰 Options
2 Rounds
As Many Reps as Possible in 1-min.
Chair Dips
Rest 30-sec.
2 Rounds
As Many Reps as Possible in 1-min.
Deadlifts
Rest 30-sec.
2 Rounds
As Many Reps as Possible in 1-min.
Toe Taps
Rest 30-sec.
As Many Rounds as Possible in 10-min.
6 Chair Dips
12 Deadlifts
24 Toe Taps, total
30-sec. Rest
Have a question? Chat with your coach.
✅ Something to use for dips.
✅ Weight for Deadlifts.
✅ Jumprope, real or imaginary.
30-sec. Jumping Jacks
8 Floor Presses
8 Superman Ts
30-sec. High Knees
10 Floor Presses
10 Superman Ts
30-sec. Butt Kicker
12 Floor Presses
12 Superman Ts
30-sec. Forward-and-back Jumping Jacks
🤰 Mama Version
30-sec.March in Place
8 Elevated Push-ups
8 Reverse Flyes
30-sec.Marching High Knees in Place
10 Elevated Push-ups
10 Reverse Flyes
30-sec. Marching Butt Kickers
12 Elevated Push-ups
12 Reverse Flyes
30-sec. Toe Taps
6
-
8
minutes warming up
19
-
minutes working out
Your goal today is to get as many reps and then as many rounds as possible. Pick options where you can maintain with minimal rest since there's already built in rest.
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.
Pushing Movements
Hammies
Jumping Movements
Jumping Movements
