Hang Squat Cleans and Airdyne Biking
Start this EMOM by performing as many hang squat cleans as you can in a minute. Use a somewhat easy weight — Khalipa goes with 95 pounds.
Whatever number of reps you hit in round one, subtract two or three and that’s your target number for the rest of the workout. So if you knock out 20 reps during round one, you’d want to get 17 or 18 reps during each successive round. “Stick with it, and don’t give in,” Khalipa says. “Try and fight for that as long as you can, and when you absolutely can’t hit it anymore, drop your target number.”
After your minute of hang squat cleans, immediately get on the Airdyne bike for one minute of active recovery, pedaling fast enough that you’re still working, but slowly enough that your heart rate can come down before you go back to your cleans. You’ll toggle back-and-forth, doing a minute of cleans then a minute on the Airdyne, the entire workout.
Total Time: 20 Minutes (10 rounds)Back to top