Help keep your group healthy and happy!
6
-
minutes warming up
28
-
30
minutes working out
Getting right into the holiday swing of things. It's a long one today and a good combination of holding under tension and running. Try to hold the wall sit for the entire minute. The swings do not have to be unbroken, but try your best to work for most of the 2 minutes. The 400s should be fast so that you can really take advantage of the longer rest periods.
Do this workout live with an attentive and entertaining coach!
1-min. Wall Sit Hold
2-min. Max Rep Weighted Swings
400-m Run
Rest 2-min.
4 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.
Wall Sit Hold
Options: if unable to go all the way down to parallel, perform at a 1/4 Squat.
💪/🤰 perform for 30-60 sec.
🔥 hold a weight in your hands!
Equipment: a wall or vertical surface. Perform a 1/2 Squat Hold if none available.
Weighted Swings
Options: perform overhead, then to eye level, then to chest level.
💪 perform for 1-2 min.
🤰 perform 1-min Single-arm Swings, 30-sec. each side.
Equipment: single small weight like a dumbbell, kettlebell, jug of water.
Run
Options: perform as a row, bike, or walk —> option to perform 2-min. duration of anything.
Inside Version: 50 Long Lunge Mountain Climbers + 100 Scissor Jumps, each side.
🤰 perform 2-min. Walk/jog or Inside Version with Elevated Long Lunge Mountain Climbers + Toe Taps.
Have a question? Chat with your coach.
✅ Wall space
✅ Weight for swings
📍 400m route
6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total
Then,
30-sec. Inchworms
30-sec. Sumo Inchworms
6
-
minutes warming up
28
-
30
minutes working out
Getting right into the holiday swing of things. It's a long one today and a good combination of holding under tension and running. Try to hold the wall sit for the entire minute. The swings do not have to be unbroken, but try your best to work for most of the 2 minutes. The 400s should be fast so that you can really take advantage of the longer rest periods.
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.
Hold Movements
It's All in the Hips
