Ninja Vanish 🥷

September 28, 2021

5

-

6

minutes warming up

16

-

minutes working out

Today's workout has a little bit of everything. A mixture of dynamic movements, pressing and pulling. We haven't done ninja jumps in awhile so take your time, especially with just 4 reps every round, try your best to make it as perfect as possible.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 16-min.
‍‍
4 Ninja Jumps
16 Push Presses
8 Box Jumps
16 Bent Over Rows

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.

Cobra Kai (Kneeling) Jumps
Options: perform facing or between two chairs, using the arms to help support you as you come up.
💪 perform 4 Tuck Jumps.
🤰 perform 8 Step-ups.

Box Jump

- Surface really tall? Perform 6-reps.
- Surface too low? Perform 10-reps.
💪/🤰 perform Step-ups, total.
Equipment: box, chair, stool, stairs, etc. —> no equipment: perform Facing Jump-overs.

Push Press & Bent Over Rows
Options: perform with weight in one hand, 8-reps per side.
🤰 option to perform Single-arm Supported Row.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Push Presses and Bent Over Rows.
✅ Something to jump or step on.
⏱Clock set to 16-min timer.

Warm-up

2-3 Rounds
20-sec. Overhead Carry
10 Scapular Push-ups
20-sec. Front-rack Carry
10 Plank Shoulder Taps‍

*Sub a Hold in for any Carry if unable to walk around.

Then,
Shoulder Stretches - see video

‍

See warm-up details
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Ninja Vanish 🥷

September 28, 2021

5

-

6

minutes warming up

16

-

minutes working out

Today's workout has a little bit of everything. A mixture of dynamic movements, pressing and pulling. We haven't done ninja jumps in awhile so take your time, especially with just 4 reps every round, try your best to make it as perfect as possible.

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.

2021-09-28 Ninja Vanish 🥷 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.

Cobra Kai Jumps
Cobra Kai Jumps

Jumping Movements

Push Presses
Push Presses

Press Family

Box Jumps
Box Jumps

Jumping Movements

Bent Over Rows
Bent Over Rows

Pulling Movements