Carry the Load

December 8, 2022

5

-

7

minutes warming up

25

-

minutes working out

We have a long one today! Today's endurance workout focuses not only on aerobic endurance, but will also be challenging your grip endurance. Choose a running pace that you can keep consistent and is slighgly uncomfortable. Pick a weight that will challenge you.

Coaching

Do this workout live with an attentive and entertaining coach!

For Distance

5 Rounds
4-min. Run
1-min. Farmers Carry/Hold

Inside Version:
4-min. AMRAP
25 Weighted Swings
25 Kick-backs

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: run, jog, bike, row, dog/stroller walk.
🤰 fast walk or baby carry!

Farmer's Carry/Hold
Options: perform with one weight in each hand or a single weight in one hand and the other arm free.

Inside Version
Weighted Swings: perform overhead or to chest level → 🤰 perform Single-arm Swings.
Kick-backs: 🤰 perform to an elevated surface

💪/🤰 Additional Options
Rounds: perform 3-4 rounds
Duration: perform 3-min. walk/jogs

Have a question? Chat with your coach.

Get Ready

✅ Weight for Farmers Carry/Hold.

Warm-up

5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)

Then,
1-min. Pigeon Stretch, each leg

See warm-up details
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Carry the Load

December 8, 2022

5

-

7

minutes warming up

25

-

minutes working out

We have a long one today! Today's endurance workout focuses not only on aerobic endurance, but will also be challenging your grip endurance. Choose a running pace that you can keep consistent and is slighgly uncomfortable. Pick a weight that will challenge you.

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.

2022-12-08 Carry the Load 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

Kick-backs
Kick-backs

Burpee Family