Help keep your group healthy and happy!
6
-
7
minutes warming up
20
-
22
minutes working out
Today's workout is a great mix of cardio and weighted movements. The weight on the Front Squats, Push Presses, and Thrusters ideally will be the same and should be a light/medium weight you can move well but still feel some resistance. If Pull-ups aren't in the cards, then perform Bent Over Rows at a heavy weight.
400m Run
20 Front Squats
10 Bent Over Rows/Pull-ups
400m Run
20 Push Presses
10 Bent Over Rows/Pull-ups
400m Run
20 Thrusters
10 Bent Over Rows/Pull-ups
400m Run
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/Run Option
2-min Cardio of your choice
30 Air Squats
10 Chair Dips
2-min Cardio of your choice
30 Kick Backs
10 Chair Dips
2-min Cardio of your choice
30 Full Squat Burpee
10 Chair Dips
2-min Cardio of your choice
Have a question? Chat with your coach.
✅ Weight for Front Squats, Push Presses, and Thrusters
✅ Weight for Bent Over Rows or Pull-up bar
30-sec each
Cobra Air Squats
Jumping Air Squats
Rotational Plank + Reach
4x
6
-
7
minutes warming up
20
-
22
minutes working out
Today's workout is a great mix of cardio and weighted movements. The weight on the Front Squats, Push Presses, and Thrusters ideally will be the same and should be a light/medium weight you can move well but still feel some resistance. If Pull-ups aren't in the cards, then perform Bent Over Rows at a heavy 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.
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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.
