Let's Hang

August 5, 2021

5

-

7

minutes warming up

18

-

20

minutes working out

Sprints AND Hang Squat Cleans?? Helllllo πŸ‘ 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.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Not Scored

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

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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.
πŸ’ͺ/🀰 perform 1-min. moderate jog/walk.

Hang Squat Cleans
Version 1 Option: adjust to 8-10 reps if weight isn't heavy enough
πŸ’ͺ/🀰 perform 10 Front Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Box Jumps
πŸ’ͺ/🀰 perform Step-ups.
No Equipment? Perform Quick Jumps.

Have a question? Chat with your coach.

Get Ready

πŸ“100-m mapped out OR something to jump on for Box Jumps.
βœ… Weight for Hang Squat Cleans.

Warm-up

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.

See warm-up details
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Let's Hang

August 5, 2021

5

-

7

minutes warming up

18

-

20

minutes working out

Sprints AND Hang Squat Cleans?? Helllllo πŸ‘ 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.

πŸ”“ 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.

2021-08-05 Let's Hang by Coach Janet

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.

Hang Squat Cleans
Hang Squat Cleans

Hang Squat Clean

Box Jumps
Box Jumps

Jumping Movements