Help keep your group healthy and happy!
5
-
7
minutes warming up
18
-
20
minutes working out
Sprints AND Hang Squat Cleans?? Helllllo 🍑 Today is about speed and moving super duper fast. If you need more time to rest than the already allotted 90 seconds, please feel free to do so. We want you to feel recovered before you start the next round. For the inside version, pick a height were you can definitely jump, we want the movement to mimic the sprints - dynamic and fast.
Do this workout live with an attentive and entertaining coach!
100-m Sprints
6 Hang Squat Cleans
Rest 90-sec.
8 Rounds
Inside Version
40-sec. Box Jumps
20-sec. Hang Squat Cleans
Rest 90-sec.
8 Rounds
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.
Sprints
Options: 100-m Run, 150-m Row, 200-m Bike.
💪/🤰 perform 1-min. moderate jog/walk.
Hang Squat Cleans
Version 1 Option: adjust to 8-10 reps if weight isn't heavy enough
💪/🤰 perform 10 Front Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Box Jumps
💪/🤰 perform Step-ups.
No Equipment? Perform Quick Jumps.
Have a question? Chat with your coach.
📍100-m mapped out OR something to jump on for Box Jumps.
✅ Weight for Hang Squat Cleans.
2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.
Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets
🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.
5
-
7
minutes warming up
18
-
20
minutes working out
Sprints AND Hang Squat Cleans?? Helllllo 🍑 Today is about speed and moving super duper fast. If you need more time to rest than the already allotted 90 seconds, please feel free to do so. We want you to feel recovered before you start the next round. For the inside version, pick a height were you can definitely jump, we want the movement to mimic the sprints - dynamic and fast.
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
Jumping Movements
