WOD:
For time with a partner:
100-cal row
50 synchronized sit-ups
100 KB swings (35/53 lb)
50 synchronized sit-ups
100-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Intended Stimulus: 16-20 Min
Intermediate:
For time with a partner:
75-cal row
50 synchronized sit-ups
75 KB swings (35/53 lb)
50 synchronized sit-ups
75-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Beginner:
For time with a partner:
50-cal row
25 synchronized sit-ups
75 KB swings (18/26 lb)
25 synchronized sit-ups
50-cal row
Home Workout:
For time with a partner:
50 shuttle runs
50 synchronized sit-ups
100 single-arm dumbbell hang snatches (35/50 lb)
50 synchronized sit-ups
50 shuttle runs
– 1 shuttle run = 25 feet down, 25 feet back.
Movement scaling options:
Row: Calories, machine substitution
Sit-ups: Reps, foot-anchored sit-ups, 1:00 plank hold
KB swings: Load, reps, range of motion, kettlebell deadlifts, unloaded good mornings
Post-Workout Skill Work:
1 set:
200-meter single-arm kettlebell overhead walk
– Switch arms as needed