Someone Has Been Binging Cobra Kai

January 7, 2021

10

-

minutes warming up

12

-

15

minutes working out

Kiya! Today, we're mixing in some ninja movements with our usual Thursday running. We have a tricky movement that involves explosive power in the hip and a little trust in yourself to make it happen.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

400-m Run
1 Round
2 Ninja Jumps
4 Chair Dips
8 Swings

400-m Run
2 Rounds
2 Ninja Jumps
4 Chair Dips
8 Swings

400-m Run
3 Rounds
2 Ninja Jumps
4 Chair Dips
8 Swings

400-m Run - Fast!

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.

Run
Pick an option where you can run the first 3 rounds at a slightly uncomfortable pace. Then, on the last one run, you're gonna go for it.

Inside Version: 2-min. Mountain Climbers & Butt-kickers (switch between as needed).
💪 adjust to 200-m.
🤰 200-m fast walk or inside version with Elevated Mountain Climbers and Butt-kickers at any speed.
🔥 600-800 m in place of each 400-m.
Subs: Row 500m or Bike 0.7 mi./1,150 m.

Ninja Jumps
These take a lot of coordination and explosive movement in the hips. Fun! They can be a little scary, so pick an option that you're first comfortable with and if/when you're ready to challenge yourself, you ramp up with speed.

Options: use a chair or low stool to support the upper body while jumping up → perform Tuck Jumps (💪)
🤰perform 1 Air Squat + 1 Standing Leg Lift (straight legs or bent knees), each side, for each rep.

Chair Dips
Since the reps are relatively low, pick an option where you can do 4 unbroken while still feeling a challenge. By the last rep, there should be a struggle.  

Options: straight legs in front of chair → bend the knees and use the whole foot to push off the ground.
🔥 place your body between two chairs and dip without feet touching the ground.
Equipment options: chair, stool, couch, table.

Swings
Use a medium to heavy weight where you can do 8 unbroken, but still feel resistance. If you're limited to lighter options, perform 8 Single-Arm Swings on each side.
Options: Overhead → swing to eye-level.
💪/🤰 Russian Swings
Equipment: Single dumbbell, kettlebell, backpack, or water bottle.

Have a question? Chat with your coach.

Get Ready

✅ Mark your running distance.

✅ Something to dip on.

✅ Object for Swings.

⏱ Clock set to stopwatch. Record your time.

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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Someone Has Been Binging Cobra Kai

January 7, 2021

10

-

minutes warming up

12

-

15

minutes working out

Kiya! Today, we're mixing in some ninja movements with our usual Thursday running. We have a tricky movement that involves explosive power in the hip and a little trust in yourself to make it happen.

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.

2021-01-07 Someone Has Been Binging Cobra Kai 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

Weighted Swings
Weighted Swings

It's All in the Hips