Staircase of Intensity

August 18, 2022

6

-

minutes warming up

21

-

minutes working out

The goal today is move with little to no rest at all, while changing up your pacing. Try your best to adhere to the jog, run, sprint for each distance to get the most out of this workout. For the Inside Version, do your best to increase speed/cycle time on each movement to feel the same increase in intensity.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

6 Rounds
400-m Jog
200-m Run
100-m Sprint

Inside Version:
6 Rounds
2-min. Single-unders
1-min. Deadlifts
30-sec. Lateral Jogging High Knees

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.

Options
🛶 500-m Easy, 250-m Medium, 125-m Sprint.
🚲 0.7-mi Easy, 0.35-mi Medium, 0.2-mi Sprint.
💪/🤰 add in a 30-60 sec. rest after each round & perform 4-6 Rounds

Inside Version
- Single-unders: option to perform Toe Taps if no equipment.
- Deadlifts: perform with barbell, dumbbell(s), kettlebell(s), backpack.
- Lateral Jogging High Knees: touch opposite ankle or knee.

💪/🤰 Inside Version
4-6 Rounds
1-min. Toe Taps
30-sec. Deadlifts
1-min. Single-unders
30-sec. Deadlifts
30-sec. Farmer’s Carry

Have a question? Chat with your coach.

Get Ready

✅ Weight(s) for Deadlifts.

Warm-up

6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total

Then,
30-sec. Inchworms
30-sec. Sumo Inchworms

See warm-up details
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Staircase of Intensity

August 18, 2022

6

-

minutes warming up

21

-

minutes working out

The goal today is move with little to no rest at all, while changing up your pacing. Try your best to adhere to the jog, run, sprint for each distance to get the most out of this workout. For the Inside Version, do your best to increase speed/cycle time on each movement to feel the same increase in intensity.

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.

2022-08-18 Staircase of Intensity 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.

Single-Unders
Single-Unders

Jumping Movements

Deadlifts
Deadlifts

Hammies