Help keep your group healthy and happy!
5
-
6
minutes warming up
8
-
10
minutes working out
It's short, it's spicey, it's burny. Sounds glorious. LET'S GO!
For Time:
21-15-9
Front Squats
Hang Power Clean & 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.
Front Squats
Use a weight that you can do at least 7-11 reps unbroken. There should still be resistance but it shouldn't feel too heavy.
💪/🤰 perform Goblet Squats.
Equipment: barbell, dummbell(s), kettlebell(s), backpack, bottles of water.
Hang Clean & Jerks
Use a weight that you can do at least 7-11 reps unbroken. There should still be resistance but it shouldn't feel too heavy.
💪/🤰 option to perform as a Push Press instead of Jerk.
Additional Options 💪/🤰
- Perform 15-12-9 rep scheme.
- Add in a 30-60 sec. rest after each round.
Have a question? Chat with your coach.
✅ Weight for Squats and Hang Power Clean and Jerks. Ideally the same weight.
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
8
-
10
minutes working out
It's short, it's spicey, it's burny. Sounds glorious. LET'S GO!
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 Family
It's All in the Hips
