Warm Up:
Row Test with Partner
Specific Warm-Up:
3 deadlifts each person at a light weight
3 deadlifts each person at the workout weight
PARTNER WOD:
For time with a partner:
80/100-cal row
150 double-unders
100 deadlifts (95/135 lb)
150 double-unders
80/100-cal row
Intended Stimulus: 15-22 Minutes
Intermediate:
For time with a partner:
60/80-cal row
80 double-unders
100 deadlifts (65/95 lb)
80 double-unders
60/80-cal row
Beginner:
For time with a partner:
40/50-cal row
80 single-unders
50 deadlifts (35/45 lb)
80 single-unders
40/50-cal row
Home Workout:
For time with a partner:
1,000-meter run
150 double-unders
100 double-dumbbell deadlifts (35/50 lb)
150 double-unders
1,000-meter run
Movement scaling options:
Row: Distance, substitutions
Double unders: Reps, timed attempts, single-unders, 800-m bike, 400-m ski
Deadlifts: Load, range of motion, sumo deadlifts, dumbbell variations
Post-Workout Skill Work:
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired.