Round of Applause

September 15, 2021

8

-

minutes warming up

12

-

15

minutes working out

When there's only two movements, you know it's going to feel pretty special. Today is all about being speedy! Keep the reps unbroken and make sure you're getting the most out of today by going full range of motion.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

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.

Hang Squat Cleans

💪/🤰 perform Single-arm Hang Squat Cleans, 3 per arm.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water.

Clapping Push-up
Options: perform 1 Push-up + 1 Plank Shoulder Tap, each side, for each rep.
💪/🤰 perform 1 Elevated Push-up + 1 Elevated Plank Shoulder Tap, each side, for each rep.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Hang Squat Cleans.

Warm-up

8-min. EMOM
Min 1 - 12 Split Squats, each side
Min 2 -  12 Weighted Deadbugs OR Bird Dog Crunches
Min 3 - 12 Side Knee Plank w. Crunch, each side
Min 4 - Rest

Then,
1-min. Low Lunge + Elbows to Ground, each side

‍

See warm-up details
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Round of Applause

September 15, 2021

8

-

minutes warming up

12

-

15

minutes working out

When there's only two movements, you know it's going to feel pretty special. Today is all about being speedy! Keep the reps unbroken and make sure you're getting the most out of today by going 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.

2021-09-15 Round of Applause 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

Clapping Push-ups
Clapping Push-ups

Pushing Movements