Help keep your group healthy and happy!
6
-
minutes warming up
18
-
minutes working out
Coach's Notes
Today's focus is on single side strength and honestly, a little coordination. Complete one whole side before you switch. If the reps are taking you over 90 seconds, then decrease the reps. I would prefer you go heavy and less reps if you have that option.
Alternate Each Round Every 90-sec. for 18-min.
Round 1
8 Single-arm Power Clean, left arm
8 Split-stance Press, left arm
8 Split-stance Row, left arm
rest the remaining time
Round 2
8 Single-arm Power Clean, right arm
8 Split-stance Press, right arm
8 Split-stance Row, right arm
rest the remaning time
*Perform entire complex with one weight.
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.
No Equipment Option
Alternate Each Round Every 90-sec. for 18-min.
Round 1
8 Spiderman Push-up, left side
8 Split Squat, left leg
8 Seated Pistol, left leg
rest the remaining time
Round 2
8 Spiderman Push-up, right side
8 Split Squat, right leg
8 Seated Pistol, right leg
rest the remaining time
Have a question? Chat with your coach.
✅ One weight for the entire workout, better to have dumbbell or kettlebell.
1-min The world's greatest stretch
30-sec Overhead Heel Taps
15-sec Z Presses
2x
6
-
minutes warming up
18
-
minutes working out
Coach's Notes
Today's focus is on single side strength and honestly, a little coordination. Complete one whole side before you switch. If the reps are taking you over 90 seconds, then decrease the reps. I would prefer you go heavy and less reps if you have that option.
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.
All the in the hips.
Pressing Movements
Pulling Movements
