Just Hold On

March 21, 2022

6

-

8

minutes warming up

12

-

14

minutes working out

Training to open that jar of pickles like a champ. 🥒 Today's goal is to challenge your grip strength with holds under tension. Jump roping is just there to give your hands a little break. Pro tip, make sure to wrap your thumbs around your weights.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

6 Rounds
20-sec. hold at the top position of the Deadlift
8 Deadlifts
10-sec. hold at the top position
50 Double Unders/Single Unders
*Complete deadlift reps immediately after the hold

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.

Hold/Deadlift
Pick a weight that will feel challenging on the holds.

Options: start at knees → decrease holds to 5-6 seconds
Load Too Light? Increase reps to 10-12.
Equipment: barbell, kettlebells/dumbbells/bottles. If using one weight, hold it between the legs.

Jump Rope
Options: 50 Doubles → Struggle-unders → half doubles, half singles → 50 Singles → 30-sec. max reps.
💪/🤰 Toe Taps, total.
No Rope: sub 50 Jumping Jacks.

🤰 Additional Options
- Add in 30-60 sec. of rest after each round.
- Perform 4-6 Rounds.

‍

Have a question? Chat with your coach.

Get Ready

✅ Object(s) for Holds and Deadlifts.
✅ Jump rope, real or imaginary.
⏱ Timer set to stopwatch, make sure to time your holds.

‍

Warm-up

Single-arm Complex
10-8-6-3-2
Suitcase Deadlifts, Right side
Single-arm Clean, Right side
Single-arm Press, Right side
Repeat on Left

10 Speed-skaters to Target, total, after each round.

*Option to increase load each round.

Then,
30-sec. Alternating Figure 4 Stretch
15-sec. Swimmer's Stretch
2 Sets

See warm-up details
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Just Hold On

March 21, 2022

6

-

8

minutes warming up

12

-

14

minutes working out

Training to open that jar of pickles like a champ. 🥒 Today's goal is to challenge your grip strength with holds under tension. Jump roping is just there to give your hands a little break. Pro tip, make sure to wrap your thumbs around your weights.

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.

2022-03-21 Just Hold On 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.

Deadlifts
Deadlifts

Hammies

Double-Unders
Double-Unders

Jumping Movements

Single-Unders
Single-Unders

Jumping Movements