Help keep your group healthy and happy!
6
-
8
minutes warming up
20
-
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.
Do this workout live with an attentive and entertaining coach!
As Many Rounds as Possible in 3-min.
3 Hang Power Cleans
6 Front Squats
9 Lateral Jumps
1-min. Rest between AMRAPs
5 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, kettlbelles, backpack.
Lateral Jumps
Pick an option that allows you to compelte the reps unbroken and fast.
Options: jump over your weight --> jump laterally over the ground with no weight --> step over.
🤰perform Lateral Step-overs (your weight).
💪/🤰 Options
- 2-4-6 rep scheme.
- Up to 90-sec. rest after each round.
Have a question? Chat with your coach.
✅ Weights for Hang Power Cleans and Front Squats.
✅ Something low to jump over.
🎶 Coach Virginia's angsty playlist
8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
Front-to-back Lunges, total
*30 foot (approx 30-sec.) Bear Crawl after each round.
Then,
1-min. Couch Stretch, each leg
6
-
8
minutes warming up
20
-
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.
