‘Twas the Night Before Swollmas… and All Through the Gym
This workout brings festive fire with a side of pump. “‘Twas the Night Before Swollmas…” is an AMRAP that blends traditional strength with steady cardio pacing and just the right dose of upper-body burn. Whether you’re closing out the year strong or just looking to clear your holiday headspace, this one brings the volume and the vibe.
WOD: AMRAP
- 2 Laps Waiter’s Carries
- 10 Dead Hang Pull-Ups
- 25 Tricep Extensions
- 25 Sit-Ups
- 10 Box Jumps
- 20 Bicep Curls
- 8 (2-count) Renegade Rows
This is a muscular endurance test disguised as a holiday party. You’ll go round for round with a mix of weighted carries, upper-body finishers, explosive legs, and core-driven movement. No rest built in — just move with purpose, pace yourself smart, and see how many quality rounds you can rack up.
This AMRAP isn’t about racing the person next to you. It’s about showing up, moving with intention, and giving your body one last challenge before the holiday chaos.
Coaching Tips:
- Waiter’s Carries: Shoulder packed, elbow locked. Keep the core tight and posture proud.
- Pull-Ups: Use full range. If needed, scale to banded or negatives — quality over quantity.
- Tricep Extensions: Controlled reps. Don’t rush the burn.
- Sit-Ups: Keep tempo steady, avoid bouncing. Engage the core through the full range.
- Box Jumps: Land soft, stand tall. Use your arms to help drive.
- Bicep Curls: Shoulders still, elbows close. Go for full contraction each rep.
- Renegade Rows: Count each side as one rep (i.e., 2 total = 1 count). Keep hips stable and row with control.
This mix of strength, volume, and bodyweight movement creates a unique challenge. Every round builds fatigue, but also confidence.
End your season strong with a workout that celebrates movement and mental toughness. This isn’t about perfection — it’s about showing up, putting in the work, and heading into the holidays feeling earned exhaustion and full-body strength.
If you’re ready for more workouts like this, now’s your moment. Start a free two-week trial and join a crew that trains hard, pushes each other, and knows how to have fun while doing it.
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