Harder, Better, Faster, Stronger

December 1, 2023

5

-

minutes warming up

20

-

22

minutes working out

Classic push-pull bodyweight and weightlifting combo that focuses on control, balance, and coordination. In the Push-up Complex, the goal is to perform each set unbroken throughout, keeping a rigid plank. For the Deadlift Complex, go slow and controlled to maintain balance and strength!

Coaching

Do this workout live with an attentive and entertaining coach!

Not for Time

Push-up Complex
3-6-9-12
Superman T
Snow Angel Push-up
Quadruped Shoulder Taps, each side

Deadlift Complex
5 Sets
6 Single-leg Deadlift, Right
6 Single-leg Cross-over Deadlift, Right
6 Suitcase Deadlifts, Right
- Repeat on left side"

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.

No Equipment Option
3-6-9-12
Superman T
Snow Angel Push-up
Quadruped Shoulder Taps, each side

5 Sets
6 Bird Peckers, right
6 Split Squat, right
6 Seated Pistol, right
- Repeat on left side

Have a question? Chat with your coach.

Get Ready

✅ Weight for the Deadlifts

Warm-up

30-seconds each of:
Lateral Jogging High Knees, per side
Halo to Press
Plank to Downward Dog
3x

‍

See warm-up details
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Harder, Better, Faster, Stronger

December 1, 2023

5

-

minutes warming up

20

-

22

minutes working out

Classic push-pull bodyweight and weightlifting combo that focuses on control, balance, and coordination. In the Push-up Complex, the goal is to perform each set unbroken throughout, keeping a rigid plank. For the Deadlift Complex, go slow and controlled to maintain balance and strength!

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.

2023-11-Harder, Better, Faster, Stronger 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.

Superman T
Superman T

Super Movements

Snow Angel Push-ups
Snow Angel Push-ups

Pushing Movements

Quadrupled Shoulder Taps
Quadrupled Shoulder Taps

Core + Shoulder Stability

Single-leg Crossover Deadlift
Single-leg Crossover Deadlift

Moons Over my Hammies

Suitcase Deadlifts
Suitcase Deadlifts

Posterior Movements 🍑