Look Who's Crawling Back

March 19, 2022

7

-

minutes warming up

18

-

minutes working out

Quick intervals with FOUR movements, which means we gotta move! Today, we have quick one-minute intervals each with two movements. Your goal is to finish the first movement in each interval with enough time to get max reps of the second movement. Oh, did we mention, that one of the movements is Overhead Squats?? Happy Saturday, Friends!

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

In a 1-min. Window:
10 Weighted Sit-ups + Press
Max Distance Weight Crawl in remaining time.

Rest 30-sec.

In a 1-min. Window:
12 Strict Presses (palms forward grip)
Max Rep Overhead Squats in remaining time.*

Rest 30-sec.

6 Rounds

*Switch arms each round.

‍

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.

Weighted Sit-ups + Press
Pick a light weight where you can move with control but also fast since you only have 1-minute.

Options: Weighted Sit-ups, no press → Sit-ups
Equipment: Single dumbbell, kettlebell, backpack
🔥 Anchored Sit-ups
🤰 Seated Side Reach + Z-Press.

Weight Crawl
Pick something heavy-ish. You'll also need some space to crawl. If you're space is limited, crawl forwards and back.

Options: Quadruped Pose crawl, no weight
Equipment: two dumbbells or an object that you can crawl, then pull.
🤰 Bear Crawl.

Strict Presses
Use a light weight you can do fast and unbroken (with full range of motion).

Options: two hands on one weight → Single-arm Presses
Equipment: dumbbell(s), kettlebell(s), water bottle(s), can(s)

Overhead Squats
Something that will allow you to go full range of motion as best as you can. Lightweight so you can go fast in the remaining minute.

Options: squat with arm raised → Goblet Squats
Equipment: dumbbell(s), kettlebell(s), water bottle(s), can(s)
💪 Air Squats
🤰 Front Squats.

‍

Have a question? Chat with your coach.

Get Ready

✅ Weights for Weight Crawl.
✅ Weight for Sit-up + Press.
✅ Weights for Presses.
✅ Weight(s) for Overhead Squats.

Warm-up

7-min. AMRAP
5 Wall Squats
10 steps Duck Walk - your best interpretation of a duck, quack if you need to.
15-sec. Sit-up
15-sec. Wall Squat Hold with Steering Wheels

Then,
1-min. Bottom of Squat (off tension)
1-min. Shoulder Overhead Stretching

See warm-up details
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Look Who's Crawling Back

March 19, 2022

7

-

minutes warming up

18

-

minutes working out

Quick intervals with FOUR movements, which means we gotta move! Today, we have quick one-minute intervals each with two movements. Your goal is to finish the first movement in each interval with enough time to get max reps of the second movement. Oh, did we mention, that one of the movements is Overhead Squats?? Happy Saturday, Friends!

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.

2022-03-19 Look Who's Crawling Back 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.

Sit-up + Press
Sit-up + Press

Core Movements

Weight Crawls
Weight Crawls

Core and Shoulders

Strict Presses
Strict Presses

Pressing Family