Help keep your group healthy and happy!
5
-
minutes warming up
10
-
12
minutes working out
The goal for today is to work some unusual single-leg movement that will help develop coordination and balance. Go hard and fast with a light load on the Split Cleans so that you can do your reps unbroken and then use the high knees as a recovery movement. Legs and shoulders will be feeling it, but your lungs will the most!
Do this workout live with an attentive and entertaining coach!
12-10-8-6-4-2 reps
Split Cleans, each side
90-75-60-45-30-15 seconds
Jogging Lateral High Knees
*Perform 12 Split Cleans on the right, then 12 on the left, then 90 seconds, then 10-10-75, etc.
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.
We're aiming to move fast while still maintaining control since the split cleans are kinda funky. Pick a light weight where you can move at a fast pace.
Cleans: adjust load so you can perform each side unbroken, resting only between right and left leg.
Perform with a barbell or DBs.
12-10-8-6-4-2 reps
Hang Power Clean
90-75-60-45-30-15 seconds
Toe Touches or step ups
Have a question? Chat with your coach.
✅ Light weight for split cleans.
⏱ Clock set to stopwatch. Record your time.
With a single DB, 10 reps each side:
10 Suitcase Deadlifts
10 Hang Power Cleans
10 Hang Split Cleans
10 Split Cleans
1 min. Jogging Lateral High Knees
5
-
minutes warming up
10
-
12
minutes working out
The goal for today is to work some unusual single-leg movement that will help develop coordination and balance. Go hard and fast with a light load on the Split Cleans so that you can do your reps unbroken and then use the high knees as a recovery movement. Legs and shoulders will be feeling it, but your lungs will the most!
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.
Jumping Movements
It's All in the Hips
