Swing and a Miss

October 13, 2022

6

-

minutes warming up

24

-

minutes working out

Your goal today is to run those 200m as fast as you can, keeping the same pace consistent throughout 8 rounds. In the remaining time of the 3-minute window you'll alternate max reps of Weighted Swings and Lateral Lunges. Rounds 1, 3, 5, 7 Swings. Rounds 2, 4, 6, 8 Lunges.

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Total Repetitions

8 Rounds
In a 3-min. Window:
200-m Run
In the remaining time, AMRAP:
Odd Rounds - Weighted Swings
Even Rounds - Lateral Lunges

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
Options: 250-m Row, 1-min. Bike, 150-m Walk/Jog
Inside Option: perform 60 Lateral Quick Step-overs + 60 Quick Jumps
🤰 perform 90-sec. Walk/Jog or Inside Version with 30-reps of each at a slower pace

Weighted Swings
Options: swing to overhead → eye level → chest level
🤰 perform Single-arm Swings only until the 2:30 mark
Equipment: single weight like a kettlebell, dumbbell, backpack

Have a question? Chat with your coach.

Get Ready

📍200m route mapped out.
✅ Weight for Swings.

Warm-up

6-min. AMRAP
8 Suitcase Deadlift, right
24 High Knees, total
8 Suitcase Deadlift, left
24 Butt Kickers, total

Then,
30-sec. Inchworms
30-sec. Sumo Inchworms

See warm-up details
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Swing and a Miss

October 13, 2022

6

-

minutes warming up

24

-

minutes working out

Your goal today is to run those 200m as fast as you can, keeping the same pace consistent throughout 8 rounds. In the remaining time of the 3-minute window you'll alternate max reps of Weighted Swings and Lateral Lunges. Rounds 1, 3, 5, 7 Swings. Rounds 2, 4, 6, 8 Lunges.

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.

2022-10-13 Swing and a Miss 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.

Weighted Swings
Weighted Swings

It's All in the Hips

Lateral Lunges
Lateral Lunges

🍑 Posterior Movements