Last Hump Day of 2020!

December 30, 2020

8

-

12

minutes warming up

15

-

minutes working out

Today's workout is a balance of strength and control and speed. The Turkish Get-ups should feel challenging, but not impossible. You should have about 2 minutes and 30 seconds left after completing the Turkish Get-ups to do the remaining movements. The rounds of Wood Choppers, Russian Twists, and Side Tucks should be fast.

* In the video, Coach Janet says there's rest, but she's wrong (no surprise there).

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

In a 5-min. Window, complete:
10 Turkish Get-ups, total

In the remaining time, As Many Rounds as Possible of
20 Wood Choppers, total
20 Russian Twists, total
20 Side Tuck-ups, total

Perform for 3 total rounds, or 15-min.

Personalize It

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.

Turkish Get-ups - use a weight that feels challenging, but not impossible. You should be able to do 3-5 unbroken.
Options: First, adjust load → then reduce number of reps to 6 total → get as far as you can in 2 minutes and move onto the rest of the workout.
💪 10 Turkish Sit-ups, total + 10 Reverse Lunges, total
🤰 20 Overhead Lunges total, switch arms half way if holding a singular object instead of one object with both hands.
Equipment options: Dumbbell, Kettlebell, Backpack

Wood Choppers - use a medium weight where you can do 10 reps per side unbroken. Although unbroken, the weight shouldn't feel too light.
Options: Adjust load
💪/🤰 decrease number of reps to 10
Equipment options: Dumbbell, Kettlebell, Backpack

Russian Twists - perform a personalized option where you can do these unbroken and fast.
Options: Adjust load → then perform with bodyweight only
💪 perform with no weight and feet off or on the ground
🤰 10 Standing Bicycles
Equipment options: Dumbbell, Kettlebell, Backpack

Side Tuck-ups - perform a personalized option where you can do these unbroken and fast.
Options: Regular Tuck-ups
💪 perform with arms on the ground supporting the body
🤰 omit this movement

Have a question? Chat with your coach.

Get Ready

✅ Weight option for Turkish Get-ups

✅ Weight option for Wood Choppers

✅ Optional weight for Russian Twists

⏱ Clock set to 15 minutes or 5 minute intervals.

Warm-up

8-10-12
Lateral Step-ups or Lateral Lunges, each side
Single-arm Snatches, each side
*30-sec. High Knees  after each round / Marching High Knees (🤰)

Then,
30-sec. Standing Figure-4 Stretch, each side
30-sec. Groin Stretch, each side

See warm-up details
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Last Hump Day of 2020!

December 30, 2020

8

-

12

minutes warming up

15

-

minutes working out

Today's workout is a balance of strength and control and speed. The Turkish Get-ups should feel challenging, but not impossible. You should have about 2 minutes and 30 seconds left after completing the Turkish Get-ups to do the remaining movements. The rounds of Wood Choppers, Russian Twists, and Side Tucks should be fast.

* In the video, Coach Janet says there's rest, but she's wrong (no surprise there).

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.

2020-12-30 Last Hump Day of 2020! 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.

Turkish Get-ups
Turkish Get-ups

All-in-one Movements

Wood Choppers
Wood Choppers

Core Movements

Russian Twists
Russian Twists

Core Movements

Side Tuck-ups
Side Tuck-ups

Core Movements