Last Burpees of the year?

December 27, 2022

5

-

7

minutes warming up

15

-

16

minutes working out

Today's workout is a two-parter and in each part your goal is to move it move it (yes, double the move it). Use a medium-heavy weight for both weighted movements that will make you work for the reps, but at the same time keep you moving.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

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.

Sumo Deadlift High-pulls/Deadlifts
Options: go to knee level instead of floor if your back isn’t flat.
🤰 option to perform single-arm if belly is In the way, total reps.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack

Hand-release Push-ups
Options: adjust rep scheme to 15-12-9 or 12-9-6 on toes → then knees
💪/🤰 perform Elevated Push-ups

Burpees
Options: adjust rep scheme to 15-12-9 or 12-9-6
💪 perform Kick-backs
🤰 perform Bear Crawl, steps each hand

Have a question? Chat with your coach.

Get Ready

✅ Weight(s) for Sumo Deadlift High-pulls
✅ Weights for Deadlifts

Warm-up

2-3 Rounds
6 Snow Angel Push-ups
8 Staggered-stance Deadlifts, each side
10 Facing Jump-overs

Mamas
2-3 Rounds
4 Wall Snow Angels
6 Elevated Push-ups
8 Staggered-stance Hip Hinge or Deadlifts, each side
10 Calf Raises

See warm-up details
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Last Burpees of the year?

December 27, 2022

5

-

7

minutes warming up

15

-

16

minutes working out

Today's workout is a two-parter and in each part your goal is to move it move it (yes, double the move it). Use a medium-heavy weight for both weighted movements that will make you work for the reps, but at the same time keep you moving.

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.

2022-12-27 Last Burpees of the year? 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.

Hand Release Push-ups
Hand Release Push-ups

Pushing Movements

Deadlifts
Deadlifts

Hammies

Burpees
Burpees

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