We're Gonna Sip Bacardi Like It's My Birthday

April 9, 2022

5

-

6

minutes warming up

20

-

25

minutes working out

Nothing like a good burn to say Happy Birthday to one of our most favorite coaches! Like Coach Cheryl, this workout is a combination of fun and badass. It includes some of her favorite Oly style movements, running, and of course some birthday burpees (with a twist). - Coach Janet

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

4 Rounds
400-m Run
10 Hang Squat Cleans
10 Hang Split Cleans

Buy-out: 33 Burpee Pull-ups

No Pull-up Bar Option
32 Plank Drag + Burpee OR
33 Burpee Box Jumps

‍

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.

Run
Each 400-m should take around 2-min.

No Run Option:
2-min. AMRAP
40 Single/Double-unders
40 Toe Taps, total
40 Mountain Climbers, total

🤰 perform 200-m walk/jog OR Inside Version: 2-min. AMRAP 40 Lateral Toe Taps + 20 Elevated Mountain Climbers, total.

Row: 500m
Bike: .75 bike

Hang Squat Cleans
Pick a moderate weight where you might be able to do unbroken, but should definitely still feel resistance.

Options: Hang Power Cleans → Front Squat.
💪 Air Squats
🤰 perform 10 Hang Power Cleans + 10 Front Squats.

Hang Split Cleans
Pick a moderate weight where you might be able to do unbroken, but should definitely still feel resistance.

Options: Split Squats → Weighted Lunges.
💪 Lunges
🤰 perform 10 Lateral Step-overs (low height, something you can completely clear in a step).

Burpee Pull-ups
These will be a GRIND, so challenge yourself!

No Pull-up Bar Option:
1 Plank Drag per side + Burpee
or Burpee Box Jumps

Options: Jumping Pull-up → Double Burpees (two pushups) → Regular Burpees
💪 Kick backs
🤰 perform Plank Drags, on knees."

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight(s) for both Cleans.
✅ Pull-up bar or No Pull-up bar weight/box option.

‍

Warm-up

15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Renegade Row, Right
Renegade Row, Left
Lateral Jogging High Knees
2-3 Rounds

Then,
1-min. Frog Stretch
30-sec. Back-of-shoulder Stretch, each side

🤰
15-sec. ON, 15-sec. OFF of each:
Sumo Squat
Single-arm Supported Row, Right
Single-arm Supported Row, Left
Standing Figure 4s
2-3 Rounds

See warm-up details
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We're Gonna Sip Bacardi Like It's My Birthday

April 9, 2022

5

-

6

minutes warming up

20

-

25

minutes working out

Nothing like a good burn to say Happy Birthday to one of our most favorite coaches! Like Coach Cheryl, this workout is a combination of fun and badass. It includes some of her favorite Oly style movements, running, and of course some birthday burpees (with a twist). - Coach Janet

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.

2022-04-09 We're Gonna Sip Bacardi Like It's My Birthday 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.

Burpees
Burpees

Everyone's Favorite

Burpee Box Jumps
Burpee Box Jumps

Burpee Family

Plank Drags
Plank Drags

Core + Pulling Movements

Hang Split Cleans
Hang Split Cleans

It's All in the Hips

Hang Squat Cleans
Hang Squat Cleans

Hang Squat Clean