Help keep your group healthy and happy!
6
-
8
minutes warming up
12
-
minutes working out
Today we're getting fast and furious - movements are quick, dirty, and intense - with the goal of moving as quickly as possible and earning that rest. Hamstrings will be feeling so pumped you'll Tokyo Drift onto your box! What better way to bring in the week other than a leg and lung burn?!
As Many Rounds as Possible in 12-min.
12 Double Swings
8 Box Jumps
Rest 30-sec.
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.
Double Swings
Find a medium to heavyish weight where you can go unbroken and fast.
💪/🤰 perform Single-arm Arm Swings.
Equipment: two weights like kettlebells, dumbbells, jug of water, etc.
Box Jumps
Pick an option that allows you to moved throughout the reps like a ninja!
Options: adjust height → jump over your DB, then step back (facing the same direction the whole time, no turning) for 16-reps. (prioritizing jumping today, no step-ups).
🤰 perform 20 Toe Taps, total.
🔥 perform a Single-leg Box Jump, total reps.
Equipment: box, chair, stool, etc. to jump onto → No Box Option: perform second Option listed above.
Have a question? Chat with your coach.
✅ Weight for Double Swings.
✅ Something to jump on or over.
5-10-15
Power Clean (with a light weight
10-20-30
Heel Taps, each leg
*20 foot (approx 20-sec.) Crab Walk after each set.
Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch
6
-
8
minutes warming up
12
-
minutes working out
Today we're getting fast and furious - movements are quick, dirty, and intense - with the goal of moving as quickly as possible and earning that rest. Hamstrings will be feeling so pumped you'll Tokyo Drift onto your box! What better way to bring in the week other than a leg and lung burn?!
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.
Dynamic Hip Movements
Jumping Movements
