Monday Mash-up

May 9, 2022

6

-

8

minutes warming up

18

-

20

minutes working out

Today's workout has all the things which means a lot of room for fun. The workout is chipper style, so just take it one rep at a time, moving at an uncomfortable pace that you're able to maintain throughout.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

50 Mountain Climbers
40 Curtsy Lunges
30 Snatches
20 Push-ups
10 Man-makers
20 Push-ups
30 Snatches
40 Curtsy Lunges
50 Mountain Climbers

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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.

Mountain Climbers
Pick an option that will feel hard, but that you can push through unbroken.

Options: your choice! Knee to elbow → knee to chest → knee to hip.
🤰 perform 40 Elevated Mountain Climbers (slower pace).

Curtsy Lunges
This doesn't have to be super duper fast, but choose an option you can move through in big sets.

Options: adjust to 20-30 reps → place a pillow underneath the back knee → hold onto a counter top or broomstick when performing.
🤰 perform 30-reps of Lunges or Air Squats.
🔥 perform with weight - barbell, dumbbell(s), kettlebell(s), sack of laundry) held anywhere.

Snatches
Pick an option where you can move through smoothly in sets of 8-10.

🤰/💪 perform 20 Single-arm Snatches, total.
Equipment: one weight like a dumbbell, kettlebell, jug of water or barbell.

Push-ups
Pick an option that you can do at least 5 reps perfectly. Resting between sets is okay, just make sure the rest isn't too long.

Options: perform 10-15 reps → perform a negative (slowly lower down on toes), then push up off of knees → perform entirely on knees.
🤰/💪 perform Elevated Push-ups.

Man-makers
Pick a weight that will challenge you. Should feel hard for 10 reps.

Options: perform Push-up and Renegade Rows on the knees.
💪 perform Squat Clean Thrusters
🤰 perform Mama Maker.
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Equipment: pair of weights like dumbbells, kettlebells, or water bottles → Only have one weight? Alternate arms on the Renegade Row, and hold the weight at your chest for the Man-Maker.

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Have a question? Chat with your coach.

Get Ready

✅ Weight for Snatches.
✅ Weight for Man-makers.

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Warm-up

2 Rounds
15 Sumo Squats
30-sec. Rotational Mountain Climbers
15 Kang Squats
30-sec. Star Side Planks, each side (scale to knee)

Then,
1-min. Butterfly Stretch

See warm-up details
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Monday Mash-up

May 9, 2022

6

-

8

minutes warming up

18

-

20

minutes working out

Today's workout has all the things which means a lot of room for fun. The workout is chipper style, so just take it one rep at a time, moving at an uncomfortable pace that you're able to maintain throughout.

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.

2022-05-09 Monday Mash-up 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.

Mountain Climbers
Mountain Climbers

Mountain Climber Family

Curtsy Lunges
Curtsy Lunges

🍑 Posterior Movements

Snatches
Snatches

It's All in the Hips

Push-ups
Push-ups

Pushing Movements

Man-Makers
Man-Makers

All the Movements in One Movement