Help keep your group healthy and happy!
6
-
minutes warming up
10
-
12
minutes working out
Hit the nos! We need to move fast.💨 The goal today is to move as fast as you can, maintaining unbroken sets for each movement. Hike up your BIG boy/girl/gender-neutral pants up today because we're on the move.
As Fast As Possible & Unbroken:
2 Sets
15 Shoulder-to-overhead
- then
2 Sets
12 Hang Squat Cleans
- then
3 Sets
9 Hang Squat Clean Thrusters (Hang Clusters)
*Rest as needed between movements and sets to prioritize speed & load.
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.
Shoulder-to-overhead (Press/Push Press/Push Jerk)
Choose a medium-heavy weight where you can definitely feel some resistance, but can still maintain unbroken reps.
Load Too Easy? Increase to 18-20 reps.
Load Too Hard? Decrease to 10-12 reps.
Hang Squat Cleans
Choose a medium-heavy weight where you can definitely feel some resistance, but can still maintain unbroken reps.
💪/🤰 perform Front Squats.
Load Too Easy? Increase to 15 reps.
Load Too Hard? Decrease to 9 reps.
Hang Squat Clean Thrusters (Hang Clusters)
Choose a medium-heavy weight where you can definitely feel some resistance, but can still maintain unbroken reps.
Options: perform Hang Power Clean + Thruster.
💪/🤰 perform Thrusters.
Load Too Easy? Increase to 12 reps.
💪/🤰 - Focus on going unbroken and with proper technique rather than going as fast as possible. Aim for a 7-8 out of 10 in exertion, but no higher.
Have a question? Chat with your coach.
✅ Equipment
Barbell, dumbbells, kettlebells, backpack.
If performing with one weight, perform reps single-arm, reps per side.
1-min. Bear Crawl - Bent Knees
3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side
1-min. Bear Crawl - Straight Legs
Then,
1-min. Child's Pose
6
-
minutes warming up
10
-
12
minutes working out
Hit the nos! We need to move fast.💨 The goal today is to move as fast as you can, maintaining unbroken sets for each movement. Hike up your BIG boy/girl/gender-neutral pants up today because we're on the move.
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.
Hang Squat Clean
Pretty Much Every Muscle
Press Family
Press Family
Pressing Family
