Rowdy Ronda Rousey

March 20, 2024

6

-

minutes warming up

10

-

12

minutes working out

She was the first American woman to win an Olympic medal in judo by winning bronze at the 2008 Summer Olympics. Rousey was part of the company's first-ever female fight at UFC 157, was their inaugural Women's Bantamweight Champion, and held the record for most UFC title defenses (6) by a female, until being surpassed by Valentina Shevchenko in 2022.This one is a fast one compared to the last two days. Use a heavy, but manageable weight.

Coaching

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For Time

21-15-9
Russian Twists, per side
Renegade Rows, per side

Personalize It

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*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.

21-15-9
Russian Twists, per side
Decline Shoulder Taps, per side

‍

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Get Ready

✅ Weights for Russian Twists
✅ Weights for Renegade Rows

‍

Warm-up

30-sec each of:
Side Plank, per side
Bird Peckers, per side
Split Squats, per side
2x

‍

See warm-up details
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Rowdy Ronda Rousey

March 20, 2024

6

-

minutes warming up

10

-

12

minutes working out

She was the first American woman to win an Olympic medal in judo by winning bronze at the 2008 Summer Olympics. Rousey was part of the company's first-ever female fight at UFC 157, was their inaugural Women's Bantamweight Champion, and held the record for most UFC title defenses (6) by a female, until being surpassed by Valentina Shevchenko in 2022.This one is a fast one compared to the last two days. Use a heavy, but manageable weight.

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.

2024-03-20 Rowdy Ronda Rousey 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.

Russian Twists
Russian Twists

Core Movements

Renegade Rows
Renegade Rows

Pulling + Core Movements