A girl has no theme.

April 22, 2024

minutes warming up

minutes working out

Today's workout is focused on pressing and pulling. A classic combo. There is plenty of built-in rest, so your should be able to shake off those arms and keep the quality of the reps going thoughout the workout.

Coaching

Do this workout live with an attentive and entertaining coach!

Coach Janet

4/22/2024 12:15 PM

For Time

3 Rounds
8 Single-arm Press (R)
15-sec Overhead Hold (R)
Rest 30-sec
15 Supine Bent Over Rows
Rest 30-sec
8 Single-arm Press (L)
15-sec Overhead Hold (L)
Rest 30-sec
15 Supine Bent Over Rows

Then,
2 Rounds
50 Mountain Climbers
20 Renegade Rows, total

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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.

Level-up Version
Replace Bent Over Rows with 5 Strict Pull-ups

No Equipment Version
3 Rounds
10 Plank Punches (L)
15-sec Reverse Plank Hold
Rest 30-sec
30 Push-ups
Rest 30-sec
10 Plank Punches (R)
15-sec Reverse Plank Hold
Rest 30-sec
30 Push-ups

Then
2 Rounds
50 Mountain Climbers
20 Shoulder Taps, per side"

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Have a question? Chat with your coach.

Get Ready

✅ Weight for Presses + Holds
✅ Weight for Bent Over Rows
✅ Weight for Renegade Rows

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Warm-up

1-min The world's greatest stretch
30-sec Overhead Heel Taps
15-sec Z Presses
2x

See warm-up details

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A girl has no theme.

April 22, 2024

minutes warming up

minutes working out

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.

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.