Help keep your group healthy and happy!
8
-
minutes warming up
15
-
minutes working out
We have a lot of fun movements mixed in with a not-so-fun movement. Your goal is to get max reps of each movement in one minute, but each minute starts with 4 burpees (RUDE!). Additionally, your rest times decreases after each cycle, eventually having no rest in the last cycle (DOUBLE RUDE!).
Do this workout live with an attentive and entertaining coach!
1-min. Each Round
Each round starts with 4 Burpees
Then max reps:
R1- Renegade Rows
30-sec. Rest
R2- Sumo Deadlift High-pull
30-sec. Rest
R3 - Push-ups
30-sec. Rest
R4 - Weighted Swings
30-sec. Rest
Repeat all the above again with 15 seconds rest in between.
Then, repeat all of the above again with no rest in between.
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.
Renegade Rows
Options: perform on the knees.
🤰 perform a Single-arm Supported Row, 30-sec. each side.
Equipment: pair of dumbbells or kettlebells
Sumo Deadlift High-pull
💪 start at the knees, not the ground.
🤰perform Single-arm Sumo Deadlift High-pulls, 30-sec. each side.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack → with one weight, perform as Single-arm, switching sides as needed.
Weighted Swings
Options: perform to eye level → perform to chest level.
🤰 perform as Single-arm Swing if belly is in the way, switching sides as needed.
Equipment: one dumbbell, kettlebell, back pack, or jug of water.
Push-ups
Options: reduce number reps → perform on knees → perform Elevated Push-ups.
🤰 perform Elevated Push-ups.
Burpees
🤰perform Elevated Burpees.
Have a question? Chat with your coach.
✅ Weight(s) for Renegade Rows.
✅ Weight for Sumo Deadlift High-pull and Swings.
8-min. EMOM
Min 1- 16 Renegade Rows
Min 2 - 40-sec. Reverse Plank Hold
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec. Reverse Tabletop Hold
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
🤰 Option
8-min. EMOM
Min 1- 16 Bent Over Rows
Min 2 - 40-sec. Glute Bridge
Min 3 - 16 KB/DB Swings
Min 4 - 40-sec Glute Bridge
Then,
1-min. Hamstring Sit & Reach, 1 min. each leg
8
-
minutes warming up
15
-
minutes working out
We have a lot of fun movements mixed in with a not-so-fun movement. Your goal is to get max reps of each movement in one minute, but each minute starts with 4 burpees (RUDE!). Additionally, your rest times decreases after each cycle, eventually having no rest in the last cycle (DOUBLE RUDE!).
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.
Everyone's Favorite
Pulling + Core Movements
🍑 Posterior
Pushing Movements
It's All in the Hips
