The Fiery Siege

August 8, 2022

5

-

6

minutes warming up

16

-

minutes working out

Today's workout is a good, long, total-body, muscle & lung grind to start the week. The Man-makers are basically every thing you hate in one movement, which means this is going to be AWESOME (not said sarcastically at all)! Box Jump-overs are the "break" haha!

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 16-min.
10 Man-makers
20 Box Jump Overs, total

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.

Man-makers
Use a weight you can do at least 5-6 reps unbroken at the beginning of the workout, 2-3 when you're tired.
‍Options: adjust to 6-reps → perform a Kick-back instead of full Push-up.
💪 perform the Push-up on the knees.
🤰 perform 10 Elevated Burpees + 10 Squat Clean Thrusters.
‍Equipment: dumbbell(s), kettlebell(s), backpack.
‍

Box Jump-overs
Choose a height where you can move through, but still challenges you.
‍Options: adjust to 12-reps → jump onto and then over.
💪/🤰 perform a Step-over.
‍Equipment: elevated surface like a box, bench, chair → no equipment option: Double Jump-overs.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Man-makers.
✅ Something to jump on and over.

Warm-up

2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. High Knees

Then,
30-sec. Standing Quad + Overhead Stretch, each side
30-sec. Standing Side Reach, each side

🤰
2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. Standing Knees-to-chest or Marching High Knees

See warm-up details
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The Fiery Siege

August 8, 2022

5

-

6

minutes warming up

16

-

minutes working out

Today's workout is a good, long, total-body, muscle & lung grind to start the week. The Man-makers are basically every thing you hate in one movement, which means this is going to be AWESOME (not said sarcastically at all)! Box Jump-overs are the "break" haha!

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.

2022-08-08 The Fiery Siege 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.

Man-Makers
Man-Makers

All the Movements in One Movement

Facing Jump Overs
Facing Jump Overs

Jumping Movements