It's the Final Countdown

December 26, 2022

5

-

7

minutes warming up

18

-

minutes working out

We're ending the last week of 2022 with a bang. Starting with this 18 min AMRAP that is a mixture of single-sided leg movements, shoulder stamina, and cardio. Try to keep all the movements as unbroken as possible and the 400m runs consistent at a slightly uncomfortable pace.

Coaching

Do this workout live with an attentive and entertaining coach!

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AMRAP

As Many Rounds as Possible in 18-min.
5 Bulgarian Split Squats, each side
10 Lateral Lunges, each side
15 Push Presses
400-m Run

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.

Bulgarian Split Squats
Options: hold weight at the sides or chest.
💪 perform without weight
🤰 perform Split Squats with weight
Equipment: elevated surface like a box, bench, chair, or couch for back leg /optional weight, such as barbell, dumbbell(s), kettlebell(s), backpack

Lateral Lunges
Options: hold weight at the sides or chest.
💪/🤰 perform without weight
Equipment: optional weight, such as barbell, dumbbell(s), kettlebell(s), backpack

Push Presses
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water

Run
Options: run, row, bike something the equivalent of 2-min.
🤰 perform 90-sec. Back-rack Carry followed by 30-sec. rest
Inside Version: 2-min. AMRAP Double or Single-unders, sub in T-Jumps if no rope

Have a question? Chat with your coach.

Get Ready

✅ Somethign to elevate your back leg for the Bulgarian Split Squats
✅ Weight for Push Presses
📍400m route

Warm-up

2-4-6-8-10
Kang Squats
Clean & Presses
* 20-30 sec. Jump Rope or Jumps in place after each round.

Then,
30-sec. Bootstrap Stretch
15-sec. Overhead + Side Reach Look, each side
2 Sets

🤰
2-4-6-8-10
Kang Squats
Clean & Presses
*10 steps walk on toes AND heels, each after each round.

See warm-up details
No items found.

It's the Final Countdown

December 26, 2022

5

-

7

minutes warming up

18

-

minutes working out

We're ending the last week of 2022 with a bang. Starting with this 18 min AMRAP that is a mixture of single-sided leg movements, shoulder stamina, and cardio. Try to keep all the movements as unbroken as possible and the 400m runs consistent at a slightly uncomfortable pace.

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.

2022-12-26 It's the Final Countdown 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.

Push Presses
Push Presses

Press Family

Lateral Lunges
Lateral Lunges

🍑 Posterior Movements

Bulgarian Split Squats
Bulgarian Split Squats

Posterior 🍑