Warm Up:
1 set:
Partner 1: 200-meter run
Partner 2: 200-meter row
BENCHMARK WOD: PARTNER SMALL
3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Intermediate:
3 rounds for time:
600/800-m row
40 burpees
40 box jumps (20/24 in)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Beginner:
3 rounds for time:
400/500-m row
30 burpees
30 box step-ups (12/20 in)
400-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.
Home Workout:
3 rounds for time:
800-meter ruck (20/30 lb)
50 burpees
50 object jumps (20/24 in)
800-meter run
– Partners break up the ruck, burpees, box jumps, and runs as needed; one partner moves at a time.
– Jump on to or over a thigh-high object.
– 45:00 time cap.
Movement scaling options:
Row; Distance, substitutions
Burpees: Reps, burpee to an elevated surface, up-down
Box jump:Box height, reps, step-up
Run: Distance, substitutions
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot