"R"

October 19, 2022

5

-

8

minutes warming up

15

-

20

minutes working out

Today is a great mixture of upper body, core, and cardio (even though it's not Thursday) The Renegade Rows and Russian Twists are simpler movements that you could probably do unbroken, but you don't HAVE to. Try to push the pace on the runs and make it somewhat uncomfortable.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

4 Rounds
20 Renegade Rows, total
30 Russian Twists, total
400-m Run/Row

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.

Renegade Row
Options: perform on the knees OR lower to 12-14 reps on toes
🤰 perform Double Alternating Bent Over Rows
Equipment: two weights like dumbbells, water bottles, kettlebells

Russian Twists
Options: perform with feet on the ground → off the ground, knees bent → off the ground, legs straight
🤰 perform 20 Lateral Side Bends, total
Equipment: single weight like a dumbbelll, kettlebell, backpack

Run/Row
Options: adjust to whatever distance is around 2-min. of work → option to walk/jog, bike, etc
Inside Version: perform 2 Rounds: 50 Single-unders + 50 Lateral Toe Taps, total
🤰 perform 90-sec, Back Rack Carry

Have a question? Chat with your coach.

Get Ready

✅ Weight for Renegade Rows.
✅ Optional weight for Russian Twists.
📍400m route mapped out.

Warm-up

2 Rounds
30-sec. Mixed Carries, Right

20 Supermans /🤰Good-mornings
20 Single-leg V-ups or Leg lifts /🤰 Standing Leg Raises

30-sec. Mixed Carries, Left

20 Mountain Climbers (knee-to-elbow) /🤰 Elevate Mountain Climbers, total
20 Reverse Plank Hip Lifts /🤰 Bird Dogs

Then,
10 reps Downward Dog to Plank
1-min. Downward Dog Stretch

See warm-up details
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"R"

October 19, 2022

5

-

8

minutes warming up

15

-

20

minutes working out

Today is a great mixture of upper body, core, and cardio (even though it's not Thursday) The Renegade Rows and Russian Twists are simpler movements that you could probably do unbroken, but you don't HAVE to. Try to push the pace on the runs and make it somewhat uncomfortable.

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.

2022-10-19 "R" 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.

Renegade Rows
Renegade Rows

Pulling + Core Movements

Russian Twists
Russian Twists

Core Movements