Help keep your group healthy and happy!
5
-
7
minutes warming up
16
-
minutes working out
Let's get uncomfortable! We're working fast and super fast paces today, think HYPERDRIVE! There is plenty of rest for you to recover in between intervals, so don't be afraid to just go for it!
Run, Bike, Row
4 Rounds
90-sec. Fast Pace
Rest 1-min.
30-sec. Sprint Pace
Rest 1-min.
Inside Version
4 Rounds
90-sec. AMRAP
30 Single-unders
30 High Knees, total
Rest 1-min.
30-sec. AMRAP
Kick-backs
Rest 1-min.
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.
Outside Version
This is all about the SPRINT, so make it really hurt.
Options: perform 3-4 rounds.
💪/🤰 perform 30-sec. Easy Pace + 60-sec. Medium Pace + 1-min. Rest + 30-sec. Challenging Pace + 1-min. Rest.
Single-unders
Choose an easy difficulty that allows you to stay moving the whole time.
Options: adjust to 30-sec. of jump rope practice.
🤰 perform Lateral Toe Taps.
No Rope: perform T-jumps.
High Knees
Make these fast! Pump your arms!
🤰 perform at a slower, marching pace.
Kick-backs
SPRINT LIKE ALL HECK!
🤰 perform Elevated Kick-backs.
Have a question? Chat with your coach.
📍 Outdoor route mapped out.
5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)
Then,
1-min. Pigeon Stretch, each leg
5
-
7
minutes warming up
16
-
minutes working out
Let's get uncomfortable! We're working fast and super fast paces today, think HYPERDRIVE! There is plenty of rest for you to recover in between intervals, so don't be afraid to just go for it!
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.
