Help keep your group healthy and happy!
6
-
minutes warming up
10
-
12
minutes working out
We've done plenty of power cleans together, but very little split cleans in awhile. That changes today! Split cleans take some coordination so take an extra second before each rep to focus on the movement.
There's two ways to tackle this workout. It can be short and nasty with light weight, focusing on keeping everything unbroken and hanging onto your weights OR it can be another kind of way with with moderate-heavy weight taking a little longer. Either way...make it uncomfortable.
5 Rounds
12 Split Cleans
10 Double Alternating Push Press, total
8 Front Squats
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.
Split Cleans
Options: perform as Power Clean into Reverse Lunge.
💪 perform 6 Power Cleans + 12 Split Squats, total.
🤰 perform Split Squats, total.
Front Squats
💪/🤰 perform Goblet Squats.
Equipment
- Two weights; pair of dumbbells, kettlebells, cans, or jugs of water.
- Too Light For Ya?! Increase to 14-12-10 rep scheme.
💪/🤰 Additional Options
Add in 30-60 sec. rest after each round
Have a question? Chat with your coach.
✅ Weight(s) for all the movements.
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Bent Rows + 20 Toe Taps, total
Then,
1-min. Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
🤰 Mamas
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Single-arm Bent Rows, total + 20 Toe Taps, total
Then,
1-min. Seated Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side
6
-
minutes warming up
10
-
12
minutes working out
We've done plenty of power cleans together, but very little split cleans in awhile. That changes today! Split cleans take some coordination so take an extra second before each rep to focus on the movement.
There's two ways to tackle this workout. It can be short and nasty with light weight, focusing on keeping everything unbroken and hanging onto your weights OR it can be another kind of way with with moderate-heavy weight taking a little longer. Either way...make it uncomfortable.
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.
It's All in the Hips
Squat Family
Pressing Family
