Help keep your group healthy and happy!
5
-
7
minutes warming up
10
-
12
minutes working out
Hit the nos! We need to move fast.💨 The goal today is to move as fast as you can, maintaining unbroken sets for each movement. Hike up your BIG boy/girl/gender-neutral pants up today because we're on the move.
As Fast As Possible & Unbroken:
3 Sets
15 Shoulder-to-overhead
3 Sets
12 Hang Squat Cleans
3 Sets
9 Hang Squat Clean Thrusters
*Rest as needed between movements and sets to prioritize speed & load.
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.
Shoulder-to-overhead
Weight too light? Increase to 18-20 reps.
Weight too heavy? Decrease to 10-12 reps.
Hang Squat Cleans
💪/🤰 perform Front Squats.
Weight too light? Increase to 15 reps.
Weight too heavy? Â Decrease to 9 reps.
Hang Squat Clean Thrusters
Options: perform Hang Power Clean + Thruster.
💪/🤰 perform Thrusters.
Weight too light? Increase to 12 reps.
Equipment
Barbell, dumbbells, kettlebells, backpack, or use one weight and perform single-arm per side.
💪/🤰Additional Options
Focus on going unbroken and with proper technique rather than going as fast as possible. Aim for a 7-8 out of 10 in exertion, but no higher.
Have a question? Chat with your coach.
✅ Weight for all the things!
2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.
Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets
🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.
5
-
7
minutes warming up
10
-
12
minutes working out
Hit the nos! We need to move fast.💨 The goal today is to move as fast as you can, maintaining unbroken sets for each movement. Hike up your BIG boy/girl/gender-neutral pants up today because we're on the move.
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.
Hang Squat Clean
Pretty Much Every Muscle
