Holiday Swings

December 19, 2022

6

-

minutes warming up

28

-

30

minutes working out

Getting right into the holiday swing of things. It's a long one today and a good combination of holding under tension and running. Try to hold the wall sit for the entire minute. The swings do not have to be unbroken, but try your best to work for most of the 2 minutes. The 400s should be fast so that you can really take advantage of the longer rest periods.

Coaching

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For Time

1-min. Wall Sit Hold
2-min. Max Rep Swings
400-m Run
Rest 2-min.
4 Rounds

Personalize It

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Wall Sit Hold
Options: if unable to go all the way down to parallel, perform at a 1/4 Squat.
💪/🤰 perform for 30-60 sec
🔥 hold a weight in your hands!
Equipment: a wall or vertical surface! Perform a 1/2 Squat Hold if none available

Weighted Swings
Options: perform overhead, then to eye level, then to chest level.
💪 perform for 1-2 min
🤰 perform 1-min Single-arm Swings, 30-sec. each side
Equipment: single small weight like a dumbbell, kettlebell, jug of water

Run
Options: perform as a row, bike, or walk → option to perform 2-min. duration of anything.
Inside Version: 50 Long Lunge Mountain Climbers + 100 Scissor Jumps, each side
🤰 perform 2-min. Walk/jog or Inside Version with Elevated Long Lunge Mountain Climbers + Toe Taps

Have a question? Chat with your coach.

Get Ready

✅ Wall space
✅ Weight for swings
📍 400m route

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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Holiday Swings

December 19, 2022

6

-

minutes warming up

28

-

30

minutes working out

Getting right into the holiday swing of things. It's a long one today and a good combination of holding under tension and running. Try to hold the wall sit for the entire minute. The swings do not have to be unbroken, but try your best to work for most of the 2 minutes. The 400s should be fast so that you can really take advantage of the longer rest periods.

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.

2022-12-19 Holiday Swings 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.

Wall Sit
Wall Sit

Hold Movements

Weighted Swings
Weighted Swings

It's All in the Hips