Warm Up:
AMRAP 5 with a partner:
10 synchronized high knees in place
5 leg swings/ leg
10 synchronized walking lunges
5 cobra stretch to downward dogs
5 synchronized step-ups (any height)
PARTNER WOD: CHAD 1000X
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.
Intermediate:
For time with a partner:
1,000 weighted box step-ups (20/30 lb) (20/20 in)
– Both partners work at the same time.
Beginner:
For time with a partner:
1,000 unweighted step-ups (12/12 in)
– Both partners work at the same time.
Home Workout:
Same as Rx’d, Intermediate, or Beginner
Masters 55+ option:
For time with a partner:
1,000 weighted box step-ups (20/30 lb) (12/12 in)
– Both partners work at the same time.
Movement scaling options:
Step up: Load, box height, reps
Cool down:
1 set:
2:00 foam roll quads
1:00 foam roll calf/side
1:00 figure-4 glute foam roll/side