Hold On!

December 12, 2020

6

-

minutes warming up

10

-

minutes working out

Today is all about going as hard as you can each set! In the first set, you'll perform 3-3-3, which is 9 reps total, without putting the weights down. Then, you rest as needed in order to hit the next set as hard as you can.

Continue to add one rep to each movement. You'll likely need to rest longer as you go further. The hardest part about today will be holding onto the weight!

Coaching

Do this workout live with an attentive and entertaining coach!

Not Scored

Lifting Complex
3 Deadlifts
3 Hang Power Cleans
3 Squat Cleans

Rest as needed

4 Deadlifts
4 Hang Power Cleans
4 Squat Cleans

Rest as needed

5-5-5

etc.

*Continue to add one rep to each movement and perform the complex until you can no longer perform each set without putting the weights down or stopping.

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.

Choose something that is light to moderate. Ideally, your goal is to get past the round of 7s. If you get to the round of 10s, stop! You've done enough work 😀

Movements

Complex
- Adjust load.
- Beginner Option 1: perform the complex as Deadlift + Hang Power Clean + Front Squat.
- Beginner Option 2: perform complex as Power Clean + Front Squat.

Equipment

- Barbell, DBs, KBs, backpack, pair of water jugs.
- If you only have one weight, perform the Complex entirely on the right arm and then entirely on the left arm, starting with 5-5-5 of each movement instead of 3-3-3.
- Another option for one weight is to perform the Complex with it held in both hands (see video).
- If your weights are too light for your abilities, increase by 2-reps each round instead of 1.

🤰 Mama Birds

Lifting Complex
3 Deadlifts
3 Hang Power Cleans
3 Front Squats

Rest as needed

4 Deadlifts
4 Hang Power Cleans
4 Front Squats

Rest as needed

5-5-5

Rest as needed

6-6-6

Have a question? Chat with your coach.

Get Ready

✅ Weight for the complex.

‍

Warm-up

6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total

Then,
30-sec. Inchworms
30-sec. Sumo Inchworms

See warm-up details
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Hold On!

December 12, 2020

6

-

minutes warming up

10

-

minutes working out

Today is all about going as hard as you can each set! In the first set, you'll perform 3-3-3, which is 9 reps total, without putting the weights down. Then, you rest as needed in order to hit the next set as hard as you can.

Continue to add one rep to each movement. You'll likely need to rest longer as you go further. The hardest part about today will be holding onto the 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.

2020-12-12 Hold On! by Coach Cheryl

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.

Deadlifts
Deadlifts

Hammies

Hang Power Cleans
Hang Power Cleans

It's All in the Hips

Squat Cleans
Squat Cleans

Squat Movements