Help keep your group healthy and happy!
10
-
minutes warming up
15
-
18
minutes working out
What? Running on a Wednesday. Look at us being rebels. Your goal today is try to get a fast time in your mile run. Of course this will be challenged with 50 Split Cleans before you head for the run.
For Time:
50 Hang Split Cleans, total
1-Mile Run
Sub for Run:
6 Rounds
60 Lateral Jogging High Knees, total
20 Jumping Lunges, total
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 Split Cleans
💪/🤰 perform 30-reps or cap at 3-min. of work.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water.
Run
Options: perform 1500-m Row —> perform 8-9 min. Biking —> perform Inside Sub (see workout description).
💪/🤰 perform 800-m walk/jog —> perform Inside Sub as slower High Knees and regular Lunges.
Have a question? Chat with your coach.
✅ Weight for Hang Split Cleans.
📍1-mile run route mapped out.
⏱ Clock set to stopwatch. Record completed time.
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
15
-
18
minutes working out
What? Running on a Wednesday. Look at us being rebels. Your goal today is try to get a fast time in your mile run. Of course this will be challenged with 50 Split Cleans before you head for the run.
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.
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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.
It's All in the Hips
Jumping Movements
Posterior 🍑
