A

October 18, 2022

6

-

8

minutes warming up

16

-

minutes working out

Each movement today is alternating and will be 16 TOTAL reps of everything (8 per side). Your goal is to do all the movements and reps unbroken as fast as you can each time and use the one minute rest to recover so you're able to keep the unbroken pace throughout the 16 minutes.

‍

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

As Many Rounds as Possible in 16-min. of:
16 Alternating Push Presses
16 Alternating Hang Power Cleans
16 Alternating V-ups
Rest 1-min.

*Total reps for all.

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.

Alt. Push Press & Alt. Hang Power Cleans
Options: perform with a single weight
Equipment: two weights like dumbbells, water bottles, kettlebells

Alt. V-ups
Options: hand to opposite toe → hand to opposite knee → hand to opposite thigh ALL with a straight leg
💪 perform 10 Lying Leg Raises
🤰 perform Standing Single-leg Raises

Have a question? Chat with your coach.

Get Ready

✅ Weights for Push Presses and Hang Power Cleans.

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Warm-up

5-10-15
Power Clean (with a light weight
10-20-30
Heel Taps, each leg

*20 foot (approx 20-sec.) Crab Walk after each set.

Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch

See warm-up details
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A

October 18, 2022

6

-

8

minutes warming up

16

-

minutes working out

Each movement today is alternating and will be 16 TOTAL reps of everything (8 per side). Your goal is to do all the movements and reps unbroken as fast as you can each time and use the one minute rest to recover so you're able to keep the unbroken pace throughout the 16 minutes.

‍

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.

2022-10-18 "A" 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.

Alternating V-ups
Alternating V-ups

Core Movements

Push Presses
Push Presses

Press Family

Hang Power Cleans
Hang Power Cleans

It's All in the Hips