Specific Warm-Up/Build Up:
Every 3:00 for 2 sets with a partner:
100-meter run, together
5 dumbbell power cleans, partner 1
15 double-unders, partner 1
5 dumbbell power cleans, partner 2
15 double-unders, partner 2
– Set 1: load under the athlete’s intended workout weight.
– Set 2: load at the athlete’s intended workout weight.
– Use workout jump-rope variation
PARTNER WOD:
For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (35/50 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Intended Stimulus: 18-24 Minutes
Intermediate:
For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (20/35 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
Beginner:
For time with a partner:
400-m run
then…
6 rounds of:
10 double-DB power cleans (10/15 lb)
20 single-unders
then…
400-m run
– Partners perform the runs together and then alternate full rounds of the 6-round couplet.
Home Workout:
Same as Rx
Movement scaling options:
Run: Distance, bike, row
Double DB power cleans: Load, hang power cleans, Russian kettlebell swings
Double unders: :30 of attempts, single-unders
Cool down:
2 rounds:
1:00 calf foam roll/side
1:00 quad foam roll/side