Warm Up:
1 round:
10 jumping jacks
10 alternating step-ups
10 scap pull-ups
10 counterbalance squats with a plate
10 alternating hamstring kick-ups
10 push-ups, from the knees as needed
10 box jumps, step down from the box
10 kip swings
PARTNER WOD:
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (20/24 in)
then…
47 goblet squats (53/70 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
Intended Stimulus: 25-35 Minutes
Intermediate:
For time with a partner:
Run 1,200 m
then…
16 rounds of:
8 knees-to-chests
6 burpee box jumps (20/24 in)
then…
47 goblet squats (35/53 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
Beginner:
For time with a partner:
Run 1,200 m
then…
10 rounds of:
8 hanging knee raises
6 burpee box jumps (12 in)
then…
47 goblet squats (18/26 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
Home Workout:
For time with a partner:
Run 1,200 meters
then…
16 rounds of:
8 V-ups
8 burpee broad jumps (3 ft)
– Turn, face, and jump across a 3-ft space for each rep.
then…
47 dumbbell goblet squats (35/50 lb)
– Run together.
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
Movement scaling options:
Run: Distance, substitutions
Toes to bar: Knees-to-chest, hanging knee raises, reps, sit-ups
Burpees box jump: Box height, burpee box step-ups, reps, burpees
Goblet squat: Load, goblet lunges
Cool down:
1 set:
1:00 seated pike stretch
1:00 seated straddle stretch
1:00 cobra stretch