Help keep your group healthy and happy!
3
-
4
minutes warming up
22
-
25
minutes working out
We have a good mix today of weights and bodyweight movements. For the Cylcist Squats and Split Squats, you're going to want a heavy weight, something that will challenge you while still going unbroken. If you have a pull-bar, use that for the L-sit Hang, if not, regular L-sits work, too.
5 Rounds
8 Front Rack Cyclist Squats
8 Front Rack Split Squats, 4 per side
Rest as needed
As Many Rounds as Possible, 15 Minutes
10 Chair Dips
10 Seated Pistols
15-sec L-sit Hang/Hold
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
5 Rounds
8 Cyclist Squats
8 Split Squats, 4 per side
Rest as needed
As Many Rounds as Possible, 12 Minutes
10 Chair Dips
10 Seated Pistols, total
15-sec L-sit Hang/Hold
Have a question? Chat with your coach.
✅ Weight for Presses and Cyclist Squats
✅ Chair for Dips and Pistols
✅ L-sit Bar or weights
10 Slow motion Push-ups
20 Slow motion Air Squats
30 Slow motion Mountain Climbers
3
-
4
minutes warming up
22
-
25
minutes working out
We have a good mix today of weights and bodyweight movements. For the Cylcist Squats and Split Squats, you're going to want a heavy weight, something that will challenge you while still going unbroken. If you have a pull-bar, use that for the L-sit Hang, if not, regular L-sits work, too.
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.
