Help keep your group healthy and happy!
5
-
minutes warming up
12
-
15
minutes working out
Today's goal is to get through all the rounds as fast as you can while moving with control and tension especially for the sit-up movements.
3 Rounds
5 Single-arm Thrusters, each side
10 Turkish Sit-ups, each side
15 Thrusters
20 Overhead Sit-ups
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.
Single-arm Thruster
Use a moderate weight that will be doable for 5 unbroken but where you can still feel resistance.
💪/🤰 perform Single-arm Front Squat.
Turkish Sit-up
Use the same weight as the Single-arm Thrusters.
Options: adjust to 4-6 reps each side.
💪/🤰 perform Side Plank Hip Lifts, each side.
Thrusters
Does not have to be unbroken. Use a weight that you can do at least 6-7 reps unbroken.
💪/🤰adjust to 10-reps.
Overhead Sit-ups
Options: perform without any weight but arms held up overhead.
💪 perform 10-15 Weighted Sit-ups (held at chest, not overhead) --> prioritze going heavier as opposed to more reps.
🤰 10-20 Legs-only Deadbug, total reps, depending upon how heavy the weight is.
Equipment
- Single-arm Thrusters & Sit-ups: single weight like dumbbell, kettlebell, backpack, or can of soup.
- Thruster: barbell, dumbbells, kettlebells, backpack.
Have a question? Chat with your coach.
✅ Weight(s) for Thrusters and Sit-ups
As Many Rounds as Possible in 5-min.:
5 Lateral Lunges
7 Halos
9 Side Shuffle, steps
*Reps performed as each side/direction.
Then,
1-min. Butterfly Stretch
30-sec. Scorpion Shoulder Stretch, each side
🤰 Mamas
Then,
1-min. Butterfly Stretch
30-sec. Chair/Table Shoulder Stretch, each side
5
-
minutes warming up
12
-
15
minutes working out
Today's goal is to get through all the rounds as fast as you can while moving with control and tension especially for the sit-up movements.
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.
