Swings and Sprints

Dumbbell swings are used along with bodyweight exercises in the Swings and Sprints routine!

This routine, like most of the others that I've posted, can be as intense as you make it. One aspect is the amount of rest between exercises, which should be absolutely minimal. Your goal should be to transit from one exercise immediately in to the next without standing around gasping and trying to keep your last meal down while calling me names.

The second aspect is the sprint portion of the workout. The sprints are done immediately after the Swings which means your legs will already be fatigued before I demand that you run as fast as you can for 30-40 yards. If you feel you must, use the run back from the pullup bars as an "active recovery" period but do not stop running! Remember that as soon as you get back to the DB (or Clubbell®), you have to pick it right up and start your Swings again.

The workout follows a simple half-pyramid style routine that has the reps increasing with each set. There will be two variations of this workout A and B, where A is the primer for B. This workout is best done outdoors (like a park) but if you don't have access to outdoor workout equipment (and can't sprint) then substitute 30 seconds of sprinting with a jump rope. Don't worry about the people in the gym staring at you, they'll go back to doing curls in the power rack before you know it.

Enjoy the workout!

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SWINGS*:

Workout A: 5 reps with Left hand, 5 reps with Right hand.
Workout B: 10 reps with Left hand, 10 reps with Right hand.

*If you're not sure what Swings are, go here and find out.

SPRINT TO THE PULLUP BARS (or 30 second sprint with jump rope)

PUSHUPS/MOUNTAIN CLIMBERS*:

Workout A: 5 single count pushup followed by 5 Mountain Climbers.
Workout B: 5 4-count pushups followed by 10 Mountain Climbers.

*For Mountain Climbers you stay in the regular pushup position but turn your hands so your fingers are facing "out". This will help you keep your body in one place and not push back which forces your lower back higher into the air. Keeping your back level, "run" your legs towards your chest. Every other time your right leg comes up, that is one rep (just an easy way to look at 4-count exercises).

PULLUPS/CHINUPS

Workout A: 1-2 Pullups or Chinups
Workout B: 3-5 Pullups or Chinups

SPRINT BACK TO SWINGS (or 30 second sprint with jump rope)

Workout A: You can use this portion as your active recover and run at a slower than break-neck pace.
Workout B: You sprint!

SWINGS:

Workout A: 6 reps with Left hand, 6 reps with Right hand.
Workout B: 12 reps with Left hand, 12 reps with Right hand.

SPRINT TO THE PULLUP BARS (or 30 second sprint with jump rope)

PUSHUPS/MOUNTAIN CLIMBERS:

Workout A: 6 single count pushup followed by 6 Mountain Climbers.
Workout B: 6 4-count pushups followed by 12 Mountain Climbers.

PULLUPS/CHINUPS

Workout A: 1-2 Pullups or Chinups
Workout B: 3-5 Pullups or Chinups

SPRINT BACK TO SWINGS (or 30 second sprint with jump rope)

Workout A: You can use this portion as your active recover and run at a slower than break-neck pace.
Workout B: You sprint!

SWINGS:

Workout A: 7 reps with Left hand, 7 reps with Right hand.
Workout B: 14 reps with Left hand, 14 reps with Right hand.

SPRINT TO THE PULLUP BARS (or 30 second sprint with jump rope)

PUSHUPS/MOUNTAIN CLIMBERS:

Workout A: 7 single count pushup followed by 7 Mountain Climbers.
Workout B: 7 4-count pushups followed by 14 Mountain Climbers.

PULLUPS/CHINUPS

Workout A: 1-2 Pullups or Chinups
Workout B: 3-5 Pullups or Chinups

SPRINT BACK TO SWINGS (or 30 second sprint with jump rope)

Workout A: You can use this portion as your active recover and run at a slower than break-neck pace.
Workout B: You sprint!

SWINGS:

Workout A: 8 reps with Left hand, 8 reps with Right hand.
Workout B: 8 reps with Left hand, 16 reps with Right hand.

SPRINT TO THE PULLUP BARS (or 30 second sprint with jump rope)

PUSHUPS/MOUNTAIN CLIMBERS:

Workout A: 8 single count pushup followed by 8 Mountain Climbers.
Workout B: 8 4-count pushups followed by 16 Mountain Climbers.

PULLUPS/CHINUPS

Workout A: 1-2 Pullups or Chinups
Workout B: 3-5 Pullups or Chinups

SPRINT BACK TO SWINGS (or 30 second sprint with jump rope)

Workout A: You can use this portion as your active recover and run at a slower than break-neck pace.
Workout B: You sprint!

SWINGS:

Workout A: 9 reps with Left hand, 9 reps with Right hand.
Workout B: 18 reps with Left hand, 18 reps with Right hand.

SPRINT TO THE PULLUP BARS (or 30 second sprint with jump rope)

PUSHUPS/MOUNTAIN CLIMBERS:

Workout A: 9 single count pushup followed by 9 Mountain Climbers.
Workout B: 9 4-count Diamond Pushups followed by 18 Mountain Climbers.

PULLUPS/CHINUPS

Workout A: 1-2 Pullups or Chinups
Workout B: 3-5 Pullups or Chinups

SPRINT BACK TO SWINGS (or 30 second sprint with jump rope)

Workout A: You can use this portion as your active recover and run at a slower than break-neck pace.
Workout B: You sprint!

SWINGS:

Workout A: 10 reps with Left hand, 10 reps with Right hand.
Workout B: 20 reps with Left hand, 20 reps with Right hand.

SPRINT TO THE PULLUP BARS (or 30 second sprint with jump rope)

PUSHUPS/MOUNTAIN CLIMBERS:

Workout A: 10 single count pushup followed by 10 Mountain Climbers.
Workout B: 20 Dive Bombers followed by 20Mountain Climbers.

PULLUPS/CHINUPS

Workout A: 1-2 Pullups or Chinups
Workout B: 3-5 Pullups or Chinups

FINAL SPRINT BACK TO SWINGS! (or 30 second sprint with jump rope)

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FINAL NOTES

Here are a couple tips to help you consistently improve instead of burning out right away:

  • Stay hydrated before, during, and after the workout. Nothing is worse than doing these while your body is in need of water.

  • If the routine calls for a Pyramid of a particular exercise, but you can't complete the entire Pyramid, stop when your form starts to deteriorate and take a break. When you feel able, start where you left off and work your way back down to 1. Continue this for a couple more workouts and then "up it" one level, on the Pyramid, at a time until you can do the entire thing.

    •
  • The same concept applies to the Shootfighters / Boot-strappers (the biggest complaint section of all). Keep the number of sets the same but drop the reps to a number you can do properly. As you get stronger, add the reps to each set until you can complete the entire thing.

Contact me if you have any questions: scrapperathletics@gmail.com

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