Split it Up

July 21, 2021

8

-

minutes warming up

12

-

minutes working out

Today's workout is a fun little test of coordination, balance, and midline stabilization. What could possibly go wrong? Your goal is to get as many Split Cleans as possible (alternating every rep), but every minute you have the task of doing 10 second of Boat Post and 20 Russian Twists.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 12-min.
Split Cleans
EMOM 10-sec. Boat Pose + 20 Russian Twists, total

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.

Split Cleans
Use a medium weight that feels somewhat heavy, but not impossible.
Equipment: barbell, dumbbells, kettlebells, backpack, bottles of water.

Boat Pose
Options: hold legs behind your calves, knees, or thighs with your arms.
💪 perform for 5-sec.
🤰 perform 10-sec. Quadruped Pose.

Russian Twists
Options: place feet off or on the ground.
💪 perform without weight, feet on the ground.
🤰 perform 10 Bird Dog Crunches, total alternating reps.
Equipment: single weight like a dumbbell, kettlebell, backpack.

💪/🤰 Additoinal Options
Stop if you reach 100 total reps Split Cleans.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Split Cleans.

Warm-up

8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 -  12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest

Then,
1-min. Low Lunge + Elbows to Ground, each side

‍

See warm-up details
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Split it Up

July 21, 2021

8

-

minutes warming up

12

-

minutes working out

Today's workout is a fun little test of coordination, balance, and midline stabilization. What could possibly go wrong? Your goal is to get as many Split Cleans as possible (alternating every rep), but every minute you have the task of doing 10 second of Boat Post and 20 Russian Twists.

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.

2021-07-21 Split it Up 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.

Split Cleans
Split Cleans

It's All in the Hips

Boat Pose
Boat Pose

Core Movements

Russian Twists
Russian Twists

Core Movements