Strike First 🐍

January 6, 2022

6

-

minutes warming up

15

-

18

minutes working out

Someone's been binging too much Cobra Kai and it shows. 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

For Time:
400-m Run
1 Round
2 Ninja Jumps
4 Chair Dips
8 Weighted Swings

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

400-m Run
3 Rounds
2 Ninja Jumps
4 Chair Dips
8 Weighted 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
Option: adjust to 200-m.
🤰 200-m fast walk or inside version with Elevated Mountain Climbers and Butt-kickers at any speed.
🔥 to 600-800 m in place of each 400-m.
‍

Equipment Version
Row 500-m 🚣‍♀️
Bike 0.7-mi./1,150-m. 🚲
Inside Version: 2-min. AMRAP of 20 Mountain Climbers + 20 Butt-kickers, total for each.

Ninja Jumps
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.

Dips
Options: perform with bent knees or straight legs → perform with one leg off of the ground or both on.
🔥 perform Dips Between Chairs.
Equipment: chair, stool, couch, etc.

Swings
Options: Eye-level → Overhead → Perform 10 reps each round.
🤰 perform Single-arm Swings if belly is in the way, total reps.
Equipment: single small weight like a dumbbell, kettlebell, or jug of water.

Have a question? Chat with your coach.

Get Ready

📍400m route mapped out.
🪑 Chair of elevated surface for Dips.
✅ Weight for Swings.

Warm-up

5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
‍
Then,
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels

30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose

See warm-up details
No items found.

Strike First 🐍

January 6, 2022

6

-

minutes warming up

15

-

18

minutes working out

Someone's been binging too much Cobra Kai and it shows. 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.

2022-01-06 Strike First 🐍 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.

Cobra Kai Jumps
Cobra Kai Jumps

Jumping Movements

Chair Dips
Chair Dips

Pushing Movements

Weighted Swings
Weighted Swings

It's All in the Hips