Gym Briefing

**Governor Ducey has extended the Stay-At-Home order until May 15th**
-At Home bodyweight workouts are available in Wodify.
-There will also be a limited equipment (makeshift equipment) option to compliment the bodyweight option.
-You can access the at home workouts by switching the program to The At Home Workouts tab.
-You will be able to enter your scores and still see other peoples times as well 🙂
-We will post updates as soon as we find out.

If you have any questions please reach out!

Thank you!


6 Minutes For Quality
100 Meter Run
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
20 Single Dumbbell Bent Over Rows (10 Each Side):


Heldum (Limited/No Equipment) (Time)

5 Rounds For Time:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

-This triplet workout resembles the benchmark workout “Helen”
-The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds
-We expect this piece to take about 12-20 minutes to complete

-Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing
-The movement finishes with your arms parallel to the ground
-Choose a moderate weight that allows you to complete this station unbroken each round
-Click Here for a demo video:

-Let’s choose a rep number or variation that allows you to clear this station in right around 1 minute

-500 Meter Row
-1000 Meter Bike Erg
-400 Meter Ski Erg
-25/18 Calorie Assault or Echo Bike
-40/28 Calorie Schwinn Bike
-300 Meter Air Runner or Trueform

-21 Russian Kettlebell Swings
-20 Single Arm Russian Dumbbell Swings:
-15 Kettlebell Swings
-15 Box Jumps
-15 Burpees

-Reduce Reps
-9 Banded Strict Pull-ups
-9 Ring Rows
-9 Inverted Rows:
-18 Odd Object Bent Over Rows:
-18 Single Arm Dumbbell Bent Over Rows (9 Each Side)
-Barbell Bent Over Rows (9 Heavy or 18 Light-Moderate)

**Body Armor**

3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

-Today’s body armor is focused on the posterior chain
-“Giant Sets” mean you’ll work directly from one movement to the next while prioritizing quality over speed
-Control the down portion of each movement and squeeze your glutes hard at the top
-Choose weights that are challenging, but ones that allow you to complete the set without stopping
-You can use the same weights across or increase with each round

Double Dumbbell Single Legged Deadlifts:
Double Dumbbell Stiff-Legged Sumo Deadlifts:
Dumbbell Weighted Glute Bridges: