WOTW – Slow Hang
This workout will feel slow, but it’s because you don’t really need to stop or slow down. Just let the Slow Hang settle in and enjoy the burn that gets deeper and deeper as you get closer to the end.
If you have any questions… let us know!
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Equipment Needed
Fitness Mat – Rogue Fitness
Rubber HEX Dumbbells – Rogue Fitness – Amazon
Warm-Up
30 slow walking lunges
30 arm circles forward and backwards
60 hops to warm up ankles
2 easy rounds of:
10 alt single DB hang clean and jerks
20 double unders OR 2-4” hops
10 alt single DB hang snatches
20 double unders OR 2-4” hops
5 double DB hang snatches
Perform any additional warm up necessary to get up to workout weights.
At-Home Workout of the Week – Slow Hang
3 rounds for time:
21 alt single DB hang clean and jerks
42 double unders
14 alt single DB hang snatches
28 double unders
7 double DB hang snatches
14 double unders
RX weight is 50/35 pound DB’s
Scaled weight is 35/20 pound DB’s
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight ONLY Warm-Up
30 slow walking lunges
30 arm circles forward and backwards
60 hops to warm up ankles
2 easy rounds of:
10 squat jumps OR air squats
20 double unders OR 2-4” hops
10 push-ups on knees or toes
20 double unders OR 2-4” hops
5 pike handstand push-ups
Adv Bodyweight ONLY
3 rounds for time:
21 squat jumps
42 double unders OR 2-4” hops
14 push-ups
28 double unders OR 2-4” hops
7 pike handstand push-ups
14 double unders OR 2-4” hops
Starter Bodyweight ONLY
3 rounds for time:
21 air squat
42 2-4” hops
14 push-ups on knees or toes
28 2-4” hops
7 pike handstand push-ups
14 2-4” hops
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If you have any questions about the workout or movements… we are happy to help out. Just write them down in the comments section below.
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