Get to the Chopper!

March 8, 2022

5

-

6

minutes warming up

12

-

14

minutes working out

And the fire continues!🔥 More core and shoulders? Why yes, please! This time, we're focusing on some overhead strength today. Although this workout is for time, make sure you prioritize tip top positioning as you press and hold. Alternating V-ups will further tax the core making the holds a bit harder, we'll call it the cherry-on-top movement! Enjoy 🍒

Coaching

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For Time

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.

Dual Alternating Arnold Presses
Choose a weight you can move with control

Options: Sub Strict Presses → Push Presses
Equipment: Pair of dumbbells, kettlebells, cans, water bottles.
🔥 Perform both arms at the same time, not alternating.

Overhead Hold
Should be a weight you can hold overhead the entire time.

Options: reduce duration to 15-20 sec.
Equipment: Use the same object as Presses

Alternating V-ups
Options: touch shin or knee instead  → perform with a bent knee → reduce reps to 10-12.
💪 Lying Leg Lifts

🤰 Additional Option
Rest: add 30-60 sec. rest after each round.

Have a question? Chat with your coach.

Get Ready

✅ Weights for Dual Arnold Presses

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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Get to the Chopper!

March 8, 2022

5

-

6

minutes warming up

12

-

14

minutes working out

And the fire continues!🔥 More core and shoulders? Why yes, please! This time, we're focusing on some overhead strength today. Although this workout is for time, make sure you prioritize tip top positioning as you press and hold. Alternating V-ups will further tax the core making the holds a bit harder, we'll call it the cherry-on-top movement! Enjoy 🍒

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.

2022-03-08 Get to the Chopper! 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.

Dual Alternating Arnold Presses
Dual Alternating Arnold Presses

We will pump you up!😆

Overhead Hold
Overhead Hold

Shoulder Stability

Alternating V-ups
Alternating V-ups

Core Movements