Help keep your group healthy and happy!
5
-
7
minutes warming up
12
-
15
minutes working out
Treat this workout like 2020, get it over with as fast as possible. Only two movements today, but sometimes that's a sign of things to come. The goal is for time, so move quick and as unbroken as possible. But as always prioritize full range of motion.
12-11-10-9-8-7-6-5-4-3-2-1
Box Jumps
Hang Squat Cleans
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.
Box Jumps - choose a personalized option that is challenging but also something that you will be able to move quickly.
Options: Adjust height of jump.
💪/🤰 Perform Step-ups or step-over a low stool.
Equipment Options: box, sturdy chair, or Jump Over your Hang Squat Clean object.
Hang Squat Cleans - your weight should feel like you could do at least 6 unbroken. It should feel like a medium weight that feels challenging but doable. Your legs should scream at least 2-3 times during the workout.
Options: Adjust load.
💪 perform as Front Squats.
Equipment Options: barbell, dumbbells, kettlebells, backpack. If performing with one weight, hold it between your hands or single-sided, switching arms as needed.
Have a question? Chat with your coach.
✅ Object to jump or step on/over.
✅ Weight option for Hang Squat Cleans.
⏱ Clock set to stopwatch. Record your time.
5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)
Then,
1-min. Pigeon Stretch, each leg
5
-
7
minutes warming up
12
-
15
minutes working out
Treat this workout like 2020, get it over with as fast as possible. Only two movements today, but sometimes that's a sign of things to come. The goal is for time, so move quick and as unbroken as possible. But as always prioritize full range of motion.
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.
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.
