Live Long and Prosper 🖖 by Coach Cheryl

July 16, 2022

6

-

8

minutes warming up

13

-

14

minutes working out

Today's weekend workout is a combo of grip and pulling followed by a bonus section that will rock your abs off. May your workout be prosperous! 🖖

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 10-min.
30-sec. Farmers Walk/Carry
6 Deadlifts
30-sec. Plank Hold
12 Renegade Rows, total

Bonus:
4 Rounds
6 V-ups
30-sec. Hollow Rock

‍

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.

Farmer's Carry
Choose medium weight where you can go unbroken but still burns!

Options: perform for 20-sec. each round.
💪/🤰 option to perform using one weight in one arm, switching sides as needed.
Equipment: pair of weights like dumbbells, kettlebells, or gallon water jugs.

Deadlifts
Use the same weight from the Farmer's Carry - moderate you can move through.

🤰 option to perform Sumo Deadlifts.
Equipment: barbell, dumbbells, kettlebells, backpack, gallon water jugs.

Plank Hold
You should be able to go unbroken the entire time!

Options: perform for 15-20 sec. at a challenging difficulty → perform on knees or elevated.
🤰 perform 15-30 sec. Elevated Plank Hold.

Renegade Rows
After the Planks, these will be hard, so go on the light to medium side.

Options: perform on your knees.
🤰 option to perform Single-arm Supported Rows.
Equipment: pair of weights like dumbbells, kettlebells, or cans of soup.

V-ups
Make these burn! Challenge yourself.

Options: perform Tuck-ups.
💪 perform Anchored Sit-ups.
🤰 perform 10 Standing Single-leg Raises, total.

Hollow Rock
Make these burn! Challenge yourself.

Options: decrease to 10-sec. → bend your knees in the rock.
💪 perform Lying Leg Raises.
🤰 perform 10 Ipsilateral Deadbugs, total.

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Deadlifts and Farmers Carries
✅ Weight for Renegade Rows

Warm-up

3-4 Rounds
10 Sumo-stance Good-mornings (weight optional)
10 Single-arm Upright Row, each side
10 Halos, alternate directions each rep

Then,
1 min. Frog Stretch
1 min. Straddle Stretch

Follow along the video and warm-up with Coach Janet!

See warm-up details
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Live Long and Prosper 🖖 by Coach Cheryl

July 16, 2022

6

-

8

minutes warming up

13

-

14

minutes working out

Today's weekend workout is a combo of grip and pulling followed by a bonus section that will rock your abs off. May your workout be prosperous! 🖖

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.

2022-07-16 Live Long and Prosper 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

Plank
Plank

Core Movements

Renegade Rows
Renegade Rows

Pulling + Core Movements

V-ups
V-ups

Core Movements

Hollow Rocks
Hollow Rocks

Core Movements