Dead Weight

July 17, 2021

6

-

8

minutes warming up

13

-

14

minutes working out

Today's weekend workout is a combo of grip and pulling followed by a bonus section that will rock your abs off.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 10-min.
30-sec. Farmers Walk/Carry
6 Deadlifts
30-sec. Plank Hold
12 Renegade Rows, total

Bonus:
4 Rounds
6 V-ups
30-sec. Hollow Rocks

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.

Farmer's Carry
Options: perform for 20-sec. each round.
💪/🤰 option to perform using one weight in one arm, switching sides as needed.
Equipment: pair of weights like dumbbells, kettlebells, or gallon water jugs.

Deadlifts
‍
Use a moderate to heavy weight that feels challenging for 6.
🤰 perform Sumo Deadlifts.
Equipment: barbell, dumbbells, kettlebells, backpack, gallon water jugs.

Plank Hold
Options: perform for 15-20 sec. at a challenging difficulty --> perform on knees or elevated.
🤰 perform 15-30 sec. Elevated Plank Hold.

Renegade Rows
Use a moderate to heavy weight that feels challenging.
Options: perform on your knees.
🤰 option to perform Single-arm Supported Rows.
Equipment: pair of weights like dumbbells, kettlebells, or cans of soup.

V-ups
Options: perform Tuck-ups.
💪 perform Anchored Sit-ups.
🤰 perform Standing Single-leg Raises, each leg.

Hollow Rocks
Options: decrease to 10-sec. --> bend your knees in the rock.
Beginners: perform Lying Leg Raises.
🤰 perform 10 Ipsilateral Deadbugs, each leg.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Deadlifts and Farmers Carries
✅ Weight for Renegade Rows

Warm-up

3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep

Then,
1 min. Frog Stretch
1 min. Straddle Stretch

Follow along the video and warm-up with Coach Janet!

See warm-up details
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Dead Weight

July 17, 2021

6

-

8

minutes warming up

13

-

14

minutes working out

Today's weekend workout is a combo of grip and pulling followed by a bonus section that will rock your abs off.

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.

2021-07-17 Dead Weight 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.

Deadlifts
Deadlifts

Hammies

Plank
Plank

Core Movements

Renegade Rows
Renegade Rows

Pulling + Core Movements

V-ups
V-ups

Core Movements

Hollow Rocks
Hollow Rocks

Core Movements