"25" Christmas weekend workout!

Currently I'm trying to upload the accompanying video.  I was hoping to post and entire 30 minute class, lead by me, but I decided to break it down into 2 parts.  Two parts because you can chose to repeat the first part for a 600 swing rep workout, combine part 1 and part 2 for another workout, and finally, train Part 2 twice over for yet another workout!



Sick of "5 rep" work sets?  Too bad!  Because the really hard version is coming next week!  What a way to ring in the New Year....with the most boring of boring, hardcore, do it or die workout!  Anybody can do stuff they love, and/or are good at, but will you do the boring, hard, repetitive, long and heavy stuff?

These workouts are based on "25" swing reps.  First, 5 reps x 5 sets = 25 reps total.  Then there are 20 rep one hand swing combinations + 5 more 2 hd swings....the extra five reps takes you into your rest period, making this entire workout slightly more work than rest.

Tracyrif's "25" Christmas Day workout

1st half



5 x 5
20 tr + 5 2 hd sw x 3 sets


5 x 5
1 sw/1 tr x 10 (20 reps) + 5 2 hd sw x 3 sets


5 x 5
5/5 x 2 + 5 2 hd sw x 3 sets


12.75 minutes, 300 swings 

Option #1, repeat this first half one more time, but you can chose a heavier bell for 5 x 5 work sets, total workout 600 swings, 25.5 min (30 sets of 5 reps total)

In the second half of this workout I stay with the 5 x 5 worksets, but ladder down the one hand swing sets.  This means you will be swinging more 5 reps sets!

2nd half


5 x 5 (1.25 min)
20 tr + 5 2 hd sw x 2 sets (2 min)


5 x 5
1 sw/1 tr x 10 (20 reps) + 5 2 hd sw x 2 sets


5 x 5
5/5 x 2 + 5 2 hd sw x 2 sets 

9.75 225 swings

5 x 5 (1.25)
20 tr + 5 2 hd sw x 1 set (1.0)

5 x 5
1 sw/1 tr x 10 (20 reps) + 5 2 hd sw x 1 set


5 x 5
5/5 x 2 + 5 2 hd sw x 1 set


6.75 min 150 swings

16.5 minutes total 375 swings. 

Option #2 Complete the 1st half one time, complete the second half one time.  29.25 minutes, 675 swings. (45 sets of 5 reps total)

Option #3 Double this second half of this workout for 750 swings, 33 minutes.  (Use a heavier bell in the second half for the 5 x 5 work sets) (60 sets of 5 reps total)

Sick of "5 rep" work sets?  Too bad!  Because the really hard version is coming next week!  What a way to ring in the New Year....with the most boring of boring, hardcore, do it or die workout!  Anybody can do stuff they love, and/or are good at, but will you do the boring, hard, repetitive, long and heavy stuff?



Don't think I forgot about snatches!  After I taped the first "25" swing workout (675 swings), I taped the second, advanced "25" workout (800 swings)...then it was time for "25" Snatches!  So if you only want to snatch today, here it is:


"25" sets of 10 snatch reps, done "on the 30 seconds"


I started each set on the 30 second interval.  I was snatching at a quick pace, but I wouldn't describe it as "Max" pace.  It took me about 20 seconds to snatch 10 reps, leaving me with a 10 sec rest period.  I alternated R and L every other set.


12.5 min, 250 snatches


Next came 10 sets of "25" reps!


I took a whole minute to complete my 25 snatch reps, resting an entire minute between sets.  Originally my plan was to only rest 30 seconds (cutting the time by 2.5 minutes), but I had already done 1475 swings, 250 snatches...what was the hurry?  Besides I had 4 other women training alongside me and I didn't feel the need to keep up such intensity!


20 min, 250 snatches.


Total Christmas Day "25"


1475 swings
500 snatches.