Help keep your group healthy and happy!
6
-
minutes warming up
18
-
20
minutes working out
We did the Mash. We did the Monster Mash. Today's frightening workout has 3 parts. Each could be a single workout on their own, but we're tackling all three in one monsterous go!
Do this workout live with an attentive and entertaining coach!
5 Rounds
10 Push-ups
10 Front-rack Lunges, total
2-min. Rest
21-15-9
Hang Power Cleans
Push Presses
2-min. Rest
5 Min AMRAP
10 Snatches, total
10 Box Jumps Overs
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.
Push-ups
Options: perform on toes → on knees
💪/🤰 Elevated Push-ups
Front-rack Lunges
💪/🤰 perform 30-reps
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jugs of water
Hang Power Cleans/Presses
Options: perform 15-12-9 rep scheme
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jugs of water
Snatches
Options: perform with a barbell in a wide grip or with weight in one hand, single-arm.
💪/🤰 perform Single-arm Hang Snatches
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, jug of water
Box Jumps 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.
✅ Weight for Front Rack Lunges.
✅ Weight for Hang Power Cleans and Push Presses.
✅ Something to jump on.
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Bent Rows + 20 Toe Taps, total
Then,
1-min. Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
🤰 Mamas
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Single-arm Bent Rows, total + 20 Toe Taps, total
Then,
1-min. Seated Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
6
-
minutes warming up
18
-
20
minutes working out
We did the Mash. We did the Monster Mash. Today's frightening workout has 3 parts. Each could be a single workout on their own, but we're tackling all three in one monsterous go!
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.
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.
Jumping Movements
It's All in the Hips
Press Family
Pushing Movements
It's All in the Hips
🍑 Posterior Movements
