Help keep your group healthy and happy!
10
-
minutes warming up
15
-
18
minutes working out
What? Running on a Wednesday. Mercury must be in retrograde. Your goal today is try to get a fast time in your mile run. Of course this will be challeged with 50 Hang Split Cleans before you head for the run. But what's life without a little challenge?
Do this workout live with an attentive and entertaining coach!
For Time:
50 Hang Power Cleans, total
1-Mile Run
Sub for Run:
6 Rounds
20 Weighted Swings
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 Power Cleans
Pick a weight that might feel moderate, but will be definitely feel heavy towards the end. You should be able to do at least 10 unbroken in the beginning.
💪/🤰 perform 30-reps or cap at 3-min. of work.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water.
Run
We're shooting for a fast time here! The best way to do it is pace the beginning, without being too conservative. Save some in the tank for the last 600m or so and then make it hurt!
Options: perform 1500-m Row → perform 8-9 min. Biking → perform Inside Sub
💪/🤰 perform 800-m walk/jog → perform Inside Sub as slower High Knees and regular Lunges.
Sub for Run:
6 Rounds
20 Weighted Swings
20 Jumping Lunges, total
Use a lightweight for the Swings.
Have a question? Chat with your coach.
✅ Weight(s) for Hand Power Cleans
📍1-mile run route mapped out
⏱ Clock set to stopwatch
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. Mercury must be in retrograde. Your goal today is try to get a fast time in your mile run. Of course this will be challeged with 50 Hang Split Cleans before you head for the run. But what's life without a little challenge?
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.
