Lift, Row, Clean Your Boat

April 20, 2022

4

-

6

minutes warming up

15

-

minutes working out

Today's complex is meant to be done unbroken, challenging your leg and grip strength. Pick a medium-heavy weight that will feel especially feel challenging in those later rounds, increasing rest. If you have lighter weights, go faster with less rest and focus on accumulating more reps.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

Complex
3 Deadlifts
2 Bent Over Rows
1 Power Clean

Increase each by one rep, rest as you need in between each round, must be unbroken.

As Many Rounds as Possible in 15-min.

Personalize It

Don't have the equipment or not sure what to do?Ā 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.

šŸ”“ 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.

Complex
Your weight might feel ""easy"" in the earlier rounds, but definitely should feel harder as you increase the reps.

Options: perform Single-arm reps per side without putting the weight down between arms (3-2-1 right into 3-2-1 left).

Equipment
Barbell, dumbbell(s), kettlebell(s), backpack, bottles, etc."

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Have a question? Chat with your coach.

Get Ready

āœ… Weight(s) for complex.

Warm-up

2-3 Rounds
10 Good-mornings
15-sec. Lateral Jumps
10 Upright Rows, each side
15-sec. Lateral Jump-overs (short object)

Then,
30-sec. Straddle Stretch (standing or sitting)
15-sec. Thread the Needle, each side
2 Sets

šŸ¤°
2-3 Rounds
10 Good-mornings
15-sec. Lateral Steps
10 Upright Rows, each side
15-sec. Lateral Step-overs (short object)

See warm-up details
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Lift, Row, Clean Your Boat

April 20, 2022

4

-

6

minutes warming up

15

-

minutes working out

Today's complex is meant to be done unbroken, challenging your leg and grip strength. Pick a medium-heavy weight that will feel especially feel challenging in those later rounds, increasing rest. If you have lighter weights, go faster with less rest and focus on accumulating more reps.

Instructions, personalization options, and video demos are available for members only.

šŸ”“ 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.

2022-04-20 Lift, Row, Clean Your Boat by Coach Cheryl

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

Bent Over Rows
Bent Over Rows

Pulling Movements

Power Cleans
Power Cleans

It's All in the Hips