Help keep your group healthy and happy!
5
-
7
minutes warming up
18
-
20
minutes working out
Sprints AND Hang Squat Cleans?! Helllllo 🍑! Today is about speed and moving super duper fast... with all the force of a great typhoon. If you need more time to rest than the already allotted 90-seconds, please feel free to do so - we want you to feel recovered before you start the next round. For the inside version, we want you channeling those same FAST vibes.
100-m Sprints
6 Hang Squat Cleans
Rest 90-sec.
8 Rounds
Inside Version
40-sec. Box Jumps
20-sec. Hang Squat Cleans
Rest 90-sec.
8 Rounds
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.
Sprints
We want these to HURT! Go for it!
Options: 100-m Run, 150-m Row, 200-m Bike.
💪/🤰 perform 1-min. moderate jog/walk.
Hang Squat Cleans
Pick a hard weight that challenges your lungs but not necessarily your form.
Version 1 Option: adjust to 8-10 reps if weight isn't heavy enough
💪/🤰 perform 10 Front Squats.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.
Box Jumps
Pick an option that allows you to jump fast like a sprint!
💪/🤰 perform Step-ups.
No Equipment? Perform Quick Jumps.
Have a question? Chat with your coach.
📍100-m mapped out OR something to jump on for Box Jumps.
✅ Weight for Hang Squat Cleans.
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
18
-
20
minutes working out
Sprints AND Hang Squat Cleans?! Helllllo 🍑! Today is about speed and moving super duper fast... with all the force of a great typhoon. If you need more time to rest than the already allotted 90-seconds, please feel free to do so - we want you to feel recovered before you start the next round. For the inside version, we want you channeling those same FAST vibes.
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
Jumping Movements
