Help keep your group healthy and happy!
8
-
12
minutes warming up
12
-
15
minutes working out
Before you threaten to cancel your membership..the burpees are optional! The goal of the workout today is to go all out in the first part. Go so fast (being mindful of form, of course) that you end up in the fetal position at the end of it. If you've accomplished this task and still can't get up after 2 minutes, then you may forego the second part of burpees. Yes, you read that right! You can skip all 30! BUT if your heart is still in your chest, then you may proceed with the burpees.
3 Rounds
50 Double-unders/100 Single-unders
20 Wall Balls or Thrusters
20 Hang Snatches, total
Rest 2-min.
For Time
30 Lateral Burpees, total
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.
Jump Rope
Options: reduce repscheme to 25 Single-unders or 50 Double-unders → perform 60-sec. → T- jumps
💪/🤰 perform 50 Toe Taps, total.
Equipment: jump rope, real or imaginary.
Wall Balls/Thrusters
💪/🤰 adjust to 15 reps.
Equipment: medicine ball or any single weight like a dumbbell, kettlebell, backpack, rice bag or unloaded barbell that can be held in both hands at the chest.
Hang Snatches
Equipment: barbell or a single weight like dumbbell, kettlebell, or jug of water.
Lateral Burpees
Options: adjust repscheme to 20 → perform as a hop/skip/step over --> perform Kick-backs instead of Burpees.
🤰 perform Elevated Burpee with Lateral Step-over (low).
Equipment: jump/step laterally over the weight you used to Snatch.
Optional Rest
💪/🤰 add a 30-60 sec. rest after each round and a full recovery between the Snatches and Burpees (not restricted to 2-min.)
Have a question? Chat with your coach.
✅ Jump rope, real or imaginary.
✅ Medicine Ball or Free Weights.
8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees after each round / Marching High Knees (🤰)
Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side
8
-
12
minutes warming up
12
-
15
minutes working out
Before you threaten to cancel your membership..the burpees are optional! The goal of the workout today is to go all out in the first part. Go so fast (being mindful of form, of course) that you end up in the fetal position at the end of it. If you've accomplished this task and still can't get up after 2 minutes, then you may forego the second part of burpees. Yes, you read that right! You can skip all 30! BUT if your heart is still in your chest, then you may proceed with the burpees.
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.
Jumping Movements
Jumping Movements
Squatting Family
Squat + Press Family
Burpee Family
