Happy Christmas Eve Workout!

Today's workout has the theme "24".  Technically in each set of 24 reps, the last four swings are "extra"!  Each of the work sets will start OTM ("on the minute"), and since we swing at a 10 rep per 15 sec pace, 20 reps should take 30 sec, leaving a 30 sec break before the next set.  Up to 20 reps per set is what I consider a Beginning level.

If you chose, at any time, to complete 24 reps (the extra 4), it should take you approx 36 sec, leaving only 24 sec to rest.  Not a super advanced workload, but for sure Intermediate, and you could make it super advanced depending on the size bell you use, and/or how many of the sets you choose to swing with all two hands!

Because I teach mixed level classes in the video I will post later I will demonstrate the options for scaling it back to all 20 reps sets.  Here in this warm up, all sets start on the 30 second interval, which means that 14 rep set will take away from your rest quite a bit, so again, if you are at an equal work to rest ratio simply repeat another set of 10 reps.  Always, always take the rest you need!  These aren't the last swings in the world!  There will always be more where these came from!

Warm up (start each set every 30 seconds. Each set of 10 is a 15/15 work to rest, while the sets of 14 are a 21/9 second work to rest ratio)

10 2 hd sw x 2
14 2 hd sw x 1
10 transfer sw x 2
14 tr sw x 1
5/5 one hand sw x 2
7/7 on had sw x 1

102 swings, 4.5 min

Work sets
24 sets of 24

24 2 hd sw
12/12 x 1, one hd sw
6/6 x 2 
4/4 x 3
3/3 x 4 
1 sw, 1 tr x 12
24 transfer sw

24 2 hd sw
12/12
24 2 hd sw
6/6 x 4
24 2 hd sw
4/4 x 3
24 2 hd sw
3/3 x 4
24 2 hd sw
1 sw, 1 tr x 12
24 2 hd sw

Six more sets.  Which one (s) are the most challenging?  Repeat that one 6 more times!

Or

24 transfer swings 
1 sw, 1 tr x 12 
3/3 x 4
4/4 x 3
6/6 x 2
12/12 x 1

"24" Scaled version

This equal work to rest ratio workout still has 24 sets, which include and starts with these 6 warm up sets. (15/15)

10 2 hd sw x 2 sets

10 tr x 2 sets

5/5 x 2 sets

3 min., 60 sw

Work Sets ( all 20 reps, 30/30)

10/10
5/5 x 2
4/4 x 2 + 4 2 hd sw
3/3 x 3 + 2 2 hd sw
1 sw/tr x 10
20 tr

20 2 hd sw

20 tr

20 2 hd sw

1 sw/tr x 10

20 2 hd sw

3/3 x 3 + 2 2 hd sw

20 2 hd sw

4/4 x 2 + 4 2 hd sw

20 2 hd sw

5/5 x 2

20 2 hd sw

10/10

18 min, 360 swings

Total workout

21 min., 420 swing reps