Benchmark Workout: Air Force (Ones, JK)

April 5, 2022

5

-

7

minutes warming up

10

-

minutes working out

Well, it looks like Burpee penalties strike again! I guess they just can't take the hint. The goal is to get all the weighted movements done as fast as possible, with pretty light weights across the board. This one is gonna burn.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

For Time:
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats*
20 Front Squats

4 Burpees at the start of each minute, starting with the first min.

*Total reps if Single-arm.

‍

Personalize It

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*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.

Thrusters/ Sumo Deadlift High-pulls /Jerks /Overhead Squats & Front Squats
Movements should be light enough you can do 10+ in a row without stopping.

Options: perform 2-min. max of each movement (if unable to complete 20 in that time).
Equipment: barbell, dumbbells, kettlebells, backpack
Load is too light? perform 30 reps of each movement, total.

Burpees
Should be able to move through these quickly, under 15-sec. each round.

Options: adjust to 2-3 reps → perform Kick-backs instead → stop at 15-sec. of work at the top of each minute.

💪/🤰 Version
For Time:
15 Thrusters
15 Single-arm Sumo Deadlift High-Pulls, total
15 Push Press
15 Lunges, total
15 Front Squats

3 Elevated Burpees at the start of each minute. Starts with burpees

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight options for all the movements.
⏱ Make sure to keep an eye on the clock for those Burpees at the top of every minute.

‍

Warm-up

10-20-30-sec. of each:
Swings
Mountain Climbers
Single-leg Jumps*
Rest

*Switch sides as needed.

Then, 1-min. each of:
Standing Fold
Child's Pose

Mamas
10-20-30-sec. of each:
Swings
Elevated Mountain Climbers
Walk on Toes
Rest

Then, 1-min. each of:
Sumo Stance Standing Fold
Child's Pose

See warm-up details
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Benchmark Workout: Air Force (Ones, JK)

April 5, 2022

5

-

7

minutes warming up

10

-

minutes working out

Well, it looks like Burpee penalties strike again! I guess they just can't take the hint. The goal is to get all the weighted movements done as fast as possible, with pretty light weights across the board. This one is gonna 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.

2022-04-05 Benchmark Workout: Air Force (Ones, JK) 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.

Thrusters
Thrusters

Squat + Press Family

Push Jerks
Push Jerks

Press Family

Front Squats
Front Squats

Squat Family

Burpees
Burpees

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