Help keep your group healthy and happy!
5
-
8
minutes warming up
15
-
18
minutes working out
Brace yourselves for a GOOD time! The goal of this workout is get through all 100 hang clusters as fast as you can. But, at the top of every minute you will be rudely interrupted by 20 single-unders.
Do this workout live with an attentive and entertaining coach!
100 Hang Clusters
At the top of every minute perform 20 Single-unders
At 3, 2, 1, go...start with Hang Clusters and get as many as you can until the next minute, you'll then perform 20 single-unders and immediately continue your Hang Clusters. Repeat this sequence, doing 20 single-unders at the top of each minute until you've completed 100 hang clusters.
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.
What you want is to find a weight where you can do at least 20 reps unbroken in the beginning. That number will decrease, but that will help you gauge the correct weight and stimulus for the workout. You don't want a weight that is too heavy where you're only getting 3-5 reps per round - that would take a very long time and you'd probably never trust us again! Conversely, you don't want a weight that is too light where you're doing 50 reps in one minute and it becomes a two-minute workout.
- Clusters: adjust load, then reduce the number of total Clusters to 50-75. Can also segment the movement into a Hang Power Clean + Thruster.
- Single-unders: option to perform as 15 seconds of jump rope attempts OR reduce to 10 reps each minute. If no rope, jump in place with arms held out to sides.
- Clusters: pair of DBs/KBs, barbell, or backpack.
- Single-unders: use jump rope or without one jumping with feet together and arms mimicking the jump rope arm movement.
🤰Mama Bird
80 Hang power Clean and Jerk or Press
EMOM 10 Air Squat
Have a question? Chat with your coach.
✅ Weight option for clusters
✅ Jumprope
⏱ Clock set to stopwatch. Record time of completion.
2 Rounds
20 Lunges, total
20 sec. Side Plank Hold, each side
20 Supermans
5
-
8
minutes warming up
15
-
18
minutes working out
Brace yourselves for a GOOD time! The goal of this workout is get through all 100 hang clusters as fast as you can. But, at the top of every minute you will be rudely interrupted by 20 single-unders.
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.
Pretty Much Every Muscle
Jumping Movements
