Help keep your group healthy and happy!
4
-
6
minutes warming up
18
-
20
minutes working out
We're challenging our run today by adding some Snatches to the mix. Your goal is to try to keep a good semi-uncomfortable pace throughout until the very last round where you will just go all out.
Do this workout live with an attentive and entertaining coach!
800-m Run
40 Single-arm Snatches, total
600-m Run
30 Single-arm Snatches, total
400-m Run
20 Single-arm Snatches, total
Inside Version:
Sub every 200-m with:
50 Cross Jumps OR 75 Single-unders
50 Toe Taps
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.
Run
Options: adjust to 600-400-200m distance —> perform as 1k-750m-500m Row —> perform 4-3-2 min. Bike.
💪/🤰 walk/jog the distance.
Single-arm Snatches
Options: perform from the Hang position (hip instead of the ground).
💪/🤰 perform 30-20-10 rep scheme.
Inside Version
Options: adjust # of reps to be roughly 30-sec. of each movement, 1-min. total.
💪 perform 30 Jumping Jacks and 30 Toe Taps.
🤰 perform 3-2-1 min. Bear Hug Carry.
Equipment: jump rope —> No rope: perform T-Jumps.
Have a question? Chat with your coach.
✅ Weight for Snatches.
📍 Running distances mapped out.
2-3 Rounds
10 Good-mornings
15-sec. Lateral Jumps
10 Upright Rows, each side
15-sec. Lateral Jump-overs (short object)
Then,
30-sec. Straddle Stretch (standing or sitting)
15-sec. Thread the Needle, each side
2 Sets
🤰
2-3 Rounds
10 Good-mornings
15-sec. Lateral Steps
10 Upright Rows, each side
15-sec. Lateral Step-overs (short object)
4
-
6
minutes warming up
18
-
20
minutes working out
We're challenging our run today by adding some Snatches to the mix. Your goal is to try to keep a good semi-uncomfortable pace throughout until the very last round where you will just go all out.
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.
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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.
