Wakanda Forever

July 28, 2022

10

-

minutes warming up

23

-

minutes working out

We're playing around with paces ranging from comfortable to very, very uncomfortable... but don't worry, it won't last (Wakanda) forever! You have plenty of rest in between each round to allow you to consistently adhere to the assigned paces.

For the Inside Version, your pacing will be to try to keep all the reps as unbroken as possible.

Coaching

Do this workout live with an attentive and entertaining coach!

For Distance

3-min. - Comfy pace
2-min. - Moderate pace
1-min. - Mod/Hard pace
10-sec. - Balls to the wall hard pace
Rest 2-min.

3 Rounds

Inside Version
6-min. AMRAP
20 Air Squats
30 Weighted Swings
40 Single-unders
50 Mountain Climbers, total
10-sec. Tuck Jumps

Rest 2-min. after 6-min. AMRAP

3 Sets/Rounds

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
The goal is to make the harder paces really hurt!

💪/🤰 change Mod/Hard pace to 30-sec. & eliminate the 10-sec. CRAZY pace.

Inside Version
- Swings: perform overhead → eye-level → chest-level -- use a kettlebell, dumbbell, or backpack.
- Single-unders: sub to T-jumps.
- Mountain Climbers: perform with knees-to-elbow or knee-to-chest → option to perform Elevated Mountain Climbers.
- Tuck Jumps: perform Lateral Jogging High Knees.

💪/🤰 Inside Version
5-min. AMRAP
10 Air Squats
15 Weighted Swings
20-sec. Front-rack Carry
25 High Knees (marching/stepping pace), total

Rest 2-min. after 5-min. AMRAP

3 Sets/Rounds"

‍

Have a question? Chat with your coach.

Get Ready

📍 Running route mapped out.
Inside Version:
✅ Weight for Swings.
✅ Jump rope, real or imaginary.

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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Wakanda Forever

July 28, 2022

10

-

minutes warming up

23

-

minutes working out

We're playing around with paces ranging from comfortable to very, very uncomfortable... but don't worry, it won't last (Wakanda) forever! You have plenty of rest in between each round to allow you to consistently adhere to the assigned paces.

For the Inside Version, your pacing will be to try to keep all the reps as unbroken as possible.

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.

2022-07-28 Wakanda Forever by Coach Cheryl

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.

Air Squats
Air Squats

Squat Family

Weighted Swings
Weighted Swings

It's All in the Hips

Single-Unders
Single-Unders

Jumping Movements

Mountain Climbers
Mountain Climbers

Mountain Climber Family

Tuck Jumps
Tuck Jumps

Jumping Movements