Help keep your group healthy and happy!
6
-
minutes warming up
32
-
minutes working out
Sometimes we like to change things up and keep you on your toes. That being said, please don't squat on your toes today. We have intense intervals for 3 minutes with a one minute break in between each. Your goal is to move fast for the entire 3 minutes of each round and get the same number of rounds (or more) throughout.
As Many Rounds as Possible in 3-min.
3 Hang Power Cleans
6 Front Squats
9 Lateral Jumps
- Rest 1 Min
3-min Run
- Rest 1 min
3 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.
Hang Power Cleans & Front Squats
Pick a light load where you can do all the reps unbroken and fast.
Equipment: barbell, pair of dumbells, kettlebells, backpack.
Lateral Jumps
Pick an option that allows you to complete the reps unbroken and fast.
Options: jump over your weight → jump side to side → step over.
🤰perform Lateral Step-overs
Run
Inside Version:
3 min AMRAP
30 Single-unders/Double-unders
30 High Knees with Jump Rope
30 Skips with Jump Rope
🤰 perform 3-min. walk/jog/baby carry or 3-min. AMRAP of 25 High Knees and 25 Butt Kickers, marching pace.
💪/🤰 Options
- Change reps to 2-4-6.
- Up to 90-sec. rest after each round.
Have a question? Chat with your coach.
✅ Weights for the Hang Power Clean and Front Squats. Use that same thing to jump over.
📍 Running route mapped out - aka don't get lost, you have to come back.
Every Minute on the Minute for 6-min.:
Min. 1: 6 Single-leg Deadlifts, each side
Min. 2: 12 Half Man-makers
Min. 3: 48 Double/Single-unders
Then, 30-sec. each side:
Hurdler Stretch
Behind-the-neck Tricep Stretch
🤰 Mamas
Every Minute on the Minute for 6-min.:
Min. 1: 6 Bird Peckers, each side
Min. 2: 12 Bird Dogs
Min. 3: 24 Low Step-ups, total
6
-
minutes warming up
32
-
minutes working out
Sometimes we like to change things up and keep you on your toes. That being said, please don't squat on your toes today. We have intense intervals for 3 minutes with a one minute break in between each. Your goal is to move fast for the entire 3 minutes of each round and get the same number of rounds (or more) throughout.
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.
