Help keep your group healthy and happy!
6
-
8
minutes warming up
12
-
minutes working out
From the minds that brought you Candlestick Burpees and Weighted Jumping Jacks brings you another mind-blowing super awkward movement that will have you feeling as uncoordinated as ever. Double Alternating Single-arm Hang Power Cleans are something we've never done before so take your time, don't worry about it being perfect, and have fun.
As Many Rounds as Possible in 12-min.
16 Double Alternating Single-arm Hang Power Cleans, total
16 Box Jumps
Rest 30 sec.
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.
Double Alternating Single-arm Hang Power Cleans
Find a medium weight where you can do 16 unbroken while still feeling some resistance.
🤰 option to perform with DB at the side if centered is uncomfortable.
Equipment: two weights like kettlebells, dumbbells, jug of water, etc.
Box Jumps
Pick an option that allows you to moved through the reps unbroken and fast.
Options: adjust height —> jump over your DB, then step back (facing the same direction the whole time, no turning) for 20 reps. (prioritizing jumping today, no step-ups).
🤰 perform 20 Toe Taps, total.
🔥 perform a Single-leg Box Jump, total reps.
Equipment: box, chair, stool, etc. to jump onto —> No Box Option: perform second Option listed above.
Have a question? Chat with your coach.
✅ Weights for Double Alternating Single-arm Power Cleans.
✅ Something to jump on or over.
5-10-15
Power Clean (with a light weight
10-20-30
Heel Taps, each leg
*20 foot (approx 20-sec.) Crab Walk after each set.
Then,
10 Leg Swings Front-to-back, each side
10 Leg Swings Side-to-side, each side
1-min. Standing Fold Stretch
6
-
8
minutes warming up
12
-
minutes working out
From the minds that brought you Candlestick Burpees and Weighted Jumping Jacks brings you another mind-blowing super awkward movement that will have you feeling as uncoordinated as ever. Double Alternating Single-arm Hang Power Cleans are something we've never done before so take your time, don't worry about it being perfect, and have fun.
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
Dynamic Movements
