PARTNER WOD:
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (35/50 lb)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
Intermediate:
AMRAP 20 with a partner:
5 strict straight leg raises
10 double-DB front squats (35/50 lb)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
Beginner:
AMRAP 20 with a partner:
5 lying toes-to-kettlebell
8 double-DB front squats (10/20 lb)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– Maintain the same calories through all rounds.
Home Workout:
AMRAP 20 with a partner:
10 V-ups
15 double-dumbbell front squats (35/50 lb)
200-meter run
– 1 person does a round, then the next person does a round.
Movement scaling options:
Strict TTB: Strict hanging leg raises, strict hanging knee raises, lying strict toes-to-dumbbells
Double DB front squats: Load and/or reps
Echo bike: Calories, machine substitutions
Cool down:
1 set:
3:00 bike, row, or jog at an easy pace
1:00 cobra to downward dog