Help keep your group healthy and happy!
5
-
7
minutes warming up
12
-
minutes working out
Throwing a curveball at you with running on a Wednesday! We're getting sweaty in part one and then embracing the suck in part two. Goal today is constant movement, so get your game face on and GO!
6-min. Run/Bike/Row for distance
6-min. Max rep Devil's Press
Inside Version
2 Rounds
1-min. Side Shuffle
1-min. Mountain Climbers
1-min. Toe Taps
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/Bike/Row
After yesterday's leg burner, choose a 6 or 7 out of 10 difficulty you can move through the whole time. Loosen those legs up!
Options: perform at a lower difficulty/intensity → perform 4-5 min.
🤰 perform a walk/jog/baby carry OR Inside Version: 2-min. of each: Back-rack Carry + Single-arm Shoulder Carry + Bear Hug Carry.
Devil's Press
Go light to medium - something you can do for 6-10 reps without stopping.
Options: perform 4-5 min.
🤰 rest 2-min. before, then perform 4-min. with the option of removing the Burpee and performing a Kick-back.
Equipment: pair of weights like dumbbells → if using kettlbells, perform the Push-up on the ground and then all else normal → if using one weight, perform Single-arm and switch reps per side.
Mountain Climbers
💪/🤰 perform Elevated Mountain Climbers.
Toe Taps
Options: tap to an elevated object, like a weight → tap on the floor."
Have a question? Chat with your coach.
✅ Distance measurer for 6 minutes.
✅ Weight for Devil's Press.
2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.
Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets
🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.
5
-
7
minutes warming up
12
-
minutes working out
Throwing a curveball at you with running on a Wednesday! We're getting sweaty in part one and then embracing the suck in part two. Goal today is constant movement, so get your game face on and GO!
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.
Running Drills
Mountain Climber Family
Jumping Movements
Burpee Family
