Run, Tap, Dip

November 12, 2020

10

-

minutes warming up

12

-

14

minutes working out

Today, we're changing up our usual endurance day a bit by adding a little spice at the end because what's life without a little spice? ๐ŸŒถ

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

3 Sets at 75-80% ๐Ÿ‘Ÿ ๐Ÿšฒ ๐Ÿ›ถ

400m Run or 500m Row or .75 mile BIke
Rest 2 minutes between

6 Minute AMRAP
30 Toe Taps, 30 each side
15 Chair Dips

Personalize It

Don't have the equipment or not sure what to do?ย 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.

๐Ÿ”“ 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.

The goal is to try to maintain a 70-80% effort consistently throughout all three 400s. That pace should be slightly uncomfortable. The AMRAPย is meant to be done all the way through with minimal rest, so pick a personalized option for the Toe Taps and Chair Dips where you can do big unbroken sets.

Movements

Intervals: perform 2 min. of effort at 70-75%.

Toe Taps: instead of touching an elevated object with your toe, simply jog in place. Then, reduce down to 20 reps each leg.

Chair Dips: reduce to 10 reps, then bend the knees to use more legs to help stand up the bottom of the Dip.

Equipment

Toe Taps: dumbbell, step, really thick book.

Chair Dips: chair, step, sofa, sturdy coffee table

๐Ÿคฐ Mama Birds

3 x 400m Run
Rest 2 minutes between rounds
or 3 x 500m Row
or 3 x .100 meter Mixed carries

*All at 75-80% effort

6 Min AMRAP
20 Steps Bear Crawl
15 Tricep Extensions

Have a question? Chat with your coach.

Get Ready

โœ… Something about 8 inches or higher for Toe Taps.

โœ… Map out your 400m route.

โฑ Clock set to stopwatch. Timing out your rest then the 6 minute AMRAP.

Warm-up

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

See warm-up details
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Run, Tap, Dip

November 12, 2020

10

-

minutes warming up

12

-

14

minutes working out

Today, we're changing up our usual endurance day a bit by adding a little spice at the end because what's life without a little spice? ๐ŸŒถ

Instructions, personalization options, and video demos are available for members only.

๐Ÿ”“ 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.

2020-11-12 Run, Tap, Dip by Coach Janet

Movements

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.

Chair Dips
Chair Dips

Pushing Movements

Toe Taps
Toe Taps

Jumping Movements