Help keep your group healthy and happy!
10
-
minutes warming up
20
-
22
minutes working out
Today's run is mixed with some extra posterior engagement 🍑 and core. The format of this workout is like a sandwich 🥪 The buy in and buy out is like the bread that sandwiches the meaty part which has Curtsy Lunges, Sit-ups and more running. Use the buy-in to ease your way into the workout. Once you get into the meaty party, you can increase your pace and go a little faster. Then, when you reach the buy-out, that will be time to empty the tank and go for 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.
Indoor Version:
Buy In:
4-min. AMRAP
30 Single-unders + 10 Speed Skaters, total.
Then,
30-20-10
Cursty Lunges, total
Sit-ups
*2-min AMRAP 30 Single-unders + 10 Speed Skaters, total.
Buy Out:
4-min. AMRAP
30 Single-unders + 10 Speed Skaters, total.
Run/Row
Options: adjust to half the distance performed.
🤰 walk fast 400-m (for Buy In/Out) and 100-m (after each round) // Inside Version: perform Toe Taps for Singles.
Cursty Lunges
Options: perform with no weight.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Sit-ups
Options: adjust to 20-10-5 reps.
💪 perform Anchored Sit-ups.
🤰 perform 90-60-30 seconds Farmer's Carry.
Have a question? Chat with your coach.
✅ Optional weight for Curtsy Lunges.
📍 800-m distance mapped out.
4 Sets
10 Speed Skaters, total
10 Sumo Side Shuffle, each direction
20 Split Jumps, total
20 Long Lunge Mountain Climbers
Then,
1-min. Pigeon Stretch, each side
🤰 Mama Version
4 Sets
10 Curtsy Lunges
10 Sumo Side Shuffle, each direction
20 Split Squat
20 Elevated
Then,
1 min Standing Pigeon per side
10
-
minutes warming up
20
-
22
minutes working out
Today's run is mixed with some extra posterior engagement 🍑 and core. The format of this workout is like a sandwich 🥪 The buy in and buy out is like the bread that sandwiches the meaty part which has Curtsy Lunges, Sit-ups and more running. Use the buy-in to ease your way into the workout. Once you get into the meaty party, you can increase your pace and go a little faster. Then, when you reach the buy-out, that will be time to empty the tank and go for it.
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.
🍑 Posterior Movements
Core Movements
