Help keep your group healthy and happy!
3
-
4
minutes warming up
14
-
18
minutes working out
Today's workout is an at-home version of a classic CrossFit benchmark workout. You'll use one weight option for all the movements and your goal is to get through everything, but you'll be rudely interrupted by 4 burpees at the top of each minute. So, when that minute hits, don't lose track of where you're at because you'll pick up where you left off. It's only one time through and the workout starts with burpees. If you find yourself in a burpee vortex where the burpees are taking too long and bleeding into the next movements, decrease the reps to 2.
2 Rounds
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees at the top of each minute
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.
2 Rounds
30 Drop Squats
30 Chair Dips
30 Wide to Narrow Jumping Squats
30 Push-ups
30 Air Squat
4 Burpees at the top of each minute
Have a question? Chat with your coach.
✅ Weight(s) for all the movements
10 Slow motion Push-ups
20 Slow motion Air Squats
30 Slow motion Mountain Climbers
3
-
4
minutes warming up
14
-
18
minutes working out
Today's workout is an at-home version of a classic CrossFit benchmark workout. You'll use one weight option for all the movements and your goal is to get through everything, but you'll be rudely interrupted by 4 burpees at the top of each minute. So, when that minute hits, don't lose track of where you're at because you'll pick up where you left off. It's only one time through and the workout starts with burpees. If you find yourself in a burpee vortex where the burpees are taking too long and bleeding into the next movements, decrease the reps to 2.
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.
