Help keep your group healthy and happy!
6
-
minutes warming up
12
-
15
minutes working out
Go as heavy as you can today with what you have. These reps do not have to be unbroken or done as a complex, but the preceding movement does set up the next one nicely. You'll use one weight for all the movements. The Push Jerks will feel the heaviest
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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.
Deadlifts
Pick an option where you'll probably be able to do the reps but still feel resistance.
🤰 option to perform Sumo Deadlifts if belly is in the way.
Load Too Light? Adjust to 15 reps.
Hang Power Cleans
Pick an option that feels somewhat heavy.
Load Too Light? Adjust to 12 reps.
Push Jerks
Pick an option that feels heavy.
💪/🤰 option to perform Push Press.
Load Too Light? Adjust to 9 reps
💪/🤰 Additional Options
Rest: add in mandatory 60-90 sec. rest period after each round.
Single-arm: Option to perform the entire complex with one weight, performing reps as Single-arm, so you would do 12-9-6 reps on right side, then left side.
Equipment
Barbell, dummbell(s), kettlebell(s), backpack, jugs of water.
Have a question? Chat with your coach.
✅ Weight option for all the movements.
1-min. Bear Crawl - Bent Knees
3-6-9-12
Reps Single-arm Press, each side
Seconds Single-arm Plank Hold, each side
Reps Windmills, each side
1-min. Bear Crawl - Straight Legs
Then,
1-min. Child's Pose
6
-
minutes warming up
12
-
15
minutes working out
Go as heavy as you can today with what you have. These reps do not have to be unbroken or done as a complex, but the preceding movement does set up the next one nicely. You'll use one weight for all the movements. The Push Jerks will feel the heaviest
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.
