Help keep your group healthy and happy!
4
-
minutes warming up
20
-
25
minutes working out
Though her life was tragically cut short at the age of 38, Olympic sprinter Florence “Flo-Jo” Griffith Joyner's record remains undefeated. She is considered the fastest woman of all time—both the records she set in 1988 for the 100-meter and 200-meter dashes still stand today.Use the same weight for all the weighted movements. The reps don't have to be unbroken, but choose a weight that will give you some resistance.
10 Squat Snatches
400m Run
20 Power Cleans
400m Run
30 Push Presses
400m Run
40 Front Squats
400m Run
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.
2 Rounds
30 Jumping Squats
2 Min Speed Skaters
30 Air Squats
2 Min Speed Skaters
Have a question? Chat with your coach.
✅ Weights for all the movements
📍400m run route
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
20
-
25
minutes working out
Though her life was tragically cut short at the age of 38, Olympic sprinter Florence “Flo-Jo” Griffith Joyner's record remains undefeated. She is considered the fastest woman of all time—both the records she set in 1988 for the 100-meter and 200-meter dashes still stand today.Use the same weight for all the weighted movements. The reps don't have to be unbroken, but choose a weight that will give you some resistance.
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.
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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.
Super Complex Movements
It's All in the Hips
Press Family
Squat Family
