Help keep your group healthy and happy!
6
-
minutes warming up
21
-
minutes working out
Your goal today is to complete the round with enough time to give you about 1-2 minutes of rest within the 7 minute window. So, you should be working at a pace that is fast, but not so rushed that you're having to sacrifice form. Break up the push-up into manageable sets that will allow you to move with minimal rest.
7 minutes on the clock:
Complete
200m Run
20 Weighted Swings
20 Push-ups
rest the remaining time
x3
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.
No Equipment Option
7 minutes on the clock:
Complete
200m Run
20 Kick Backs
20 Push-ups
rest the remaining time
x3
No Run Option
Replace 200m with 1-min of Single-unders
Have a question? Chat with your coach.
📍 200m route
✅ Weight for Swings
30-sec each of:
Side Plank, per side
Bird Peckers, per side
Split Squats, per side
2x
6
-
minutes warming up
21
-
minutes working out
Your goal today is to complete the round with enough time to give you about 1-2 minutes of rest within the 7 minute window. So, you should be working at a pace that is fast, but not so rushed that you're having to sacrifice form. Break up the push-up into manageable sets that will allow you to move with minimal rest.
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.
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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.
It's All in the Hips
Pushing Movements
