I Have the Power

November 15, 2021

5

-

7

minutes warming up

14

-

17

minutes working out

We have a two-parter today. Your goal for both parts is to perform the movements in unbroken sets for as long as you can. If you have to break things up, make sure you're not resting too long; we want to keep that heart rate up!

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

As Many Rounds as Possible in 5-min.
7 Power Cleans
7 Push-ups

Rest 1-min.

5 Rounds
7 Hang Power Cleans
7 Decline Push-ups

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 Power Clean/Power Cleans
🤰 perform using two weights, one in each hand.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Push-up
Options: adjust to 4-5 reps on the toes —> perform on the knees.
💪 perform Plank Shoulder Taps, reps each side.
🤰 perform Elevated Plank Shoulder Taps, reps each side.

Decline Push-ups
Options: raise or lower height of the back feet.
💪/🤰 perform Elevated Push-ups.
Equipment: surface to elevate feet onto, like a low stool, stack of books, box of cans, etc.

Have a question? Chat with your coach.

Get Ready

✅ Weight(s) for Power Cleans.
✅ Elevated surface for Decline Push-ups.
⏱ Timer

Warm-up

2-3 Rounds
6 Snow Angel Push-ups
8 Staggered-stance Deadlifts, each side
10 Facing Jump-overs

Mamas
2-3 Rounds
4 Wall Snow Angels
6 Elevated Push-ups
8 Staggered-stance Hip Hinge or Deadlifts, each side
10 Calf Raises

See warm-up details
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I Have the Power

November 15, 2021

5

-

7

minutes warming up

14

-

17

minutes working out

We have a two-parter today. Your goal for both parts is to perform the movements in unbroken sets for as long as you can. If you have to break things up, make sure you're not resting too long; we want to keep that heart rate up!

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.

2021-11-15 I Have the Power 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.

Push-ups
Push-ups

Pushing Movements

Power Cleans
Power Cleans

It's All in the Hips

Hang Power Cleans
Hang Power Cleans

It's All in the Hips

Decline Push-ups
Decline Push-ups

Push-up Family