Help keep your group healthy and happy!
5
-
6
minutes warming up
18
-
minutes working out
Did someone order squats 3 ways? Today's workout is meant to be intense. You might've peed your pants a little reading the workout and that's okay! When you finish with this workout, you're going to be soooo happy because one it will be over, but also two, you will feel a huge sense of accomplishment! Let's goooo!
As Many Rounds as Possible in 3-min.
3 Squat Cleans
3 Box Jumps
Rest 1-min.
As Many Rounds as Possible in 5-min.
5 Thrusters
5 Box Jumps
Rest 2-min.
As Many Rounds as Possible in 7-min.
7 Squat Clean Thrusters
7 Box Jumps
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.
Box Jumps
Pick a weight you can do all the reps unbroken and fast. Prioritize jumping over higher step-ups today.
Options: perform Weight-facing Jump-overs —> perform Quick Jumps (no step-ups today!)
🤰perform Good-mornings.
Squat Cleans
Pick a weight you can do all the reps unbroken and fast.
💪/🤰 perform Power Cleans.
Equipment: barbell, dumbbells, kettlebells, backpack.
Thrusters
Pick a weight you can do all the reps unbroken and fast.
💪/🤰perform Front Squats.
Equipment: barbell, dumbbells, kettlebells, backpack.
Squat Clean Thrusters
Pick a weight you can do all the reps unbroken and fast.
💪/🤰perform Thrusters.
Equipment: barbell, dumbbells, kettlebells, backpack.
Have a question? Chat with your coach.
✅ Weight option for all the weighted movements.
✅ Something to jump on.
2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. High Knees
Then,
30-sec. Standing Quad + Overhead Stretch, each side
30-sec. Standing Side Reach, each side
🤰
2-3 Rounds
10 Air Squats
20 Single-arm Presses, total
30-sec. Standing Knees-to-chest or Marching High Knees
5
-
6
minutes warming up
18
-
minutes working out
Did someone order squats 3 ways? Today's workout is meant to be intense. You might've peed your pants a little reading the workout and that's okay! When you finish with this workout, you're going to be soooo happy because one it will be over, but also two, you will feel a huge sense of accomplishment! Let's goooo!
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.
Squat Movements
Jumping Movements
Squat + Press Family
All the Movements in One
