Warm Up:
Partner Rowing Warm-Up
Skill Work:
2 sets:
2 Curtis-P complexes/athlete
– Practice going unbroken and building in load.
PARTNER WOD:
For time with a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.
Finish with…
800/1,000m row
– Split the row. One person works at a time.
– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.
Intended Stimulus: 20-25 Minutes
Intermediate:
For time with a partner:
800m run
Right into…
50 Curtis-P Complex (45/55 lb)*
* Perform 3 burpees at the TOP of each minute.
Finish with…
600/800m row
– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
Beginner:
For time with a partner:
800m run
Right into…
30 Curtis-P Complex (35/45 lb)*
* Perform 2 burpees at the TOP of each minute.
Finish with…
600/800m row
– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
HOME WOD:
Equipment:
With a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
50 DB Curtis-P Complex (55/75 lb)
– Both partners perform 4 burpees at the TOP of each 1:00.
– 1 Curtis P = 1 DB hang clean + 2 DB lunges + 1 DB push presses.
Finish with…
1,000m run
– Split the runs. One person works at a time.
– One person works to accumulate the Curtis-P Complex at a time, switching every 1:00. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.
Bodyweight:
With a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
100 jumping complexes
– Both partners perform 4 burpees at the TOP of each 1:00.
– 1 jumping complex = 1 jumping air squat + 2 jumping lunges
Finish with…
1,000m run
– Split the runs. One person works at a time.
– One partner works to accumulate the jumping complex at a time, switching every 1:00. The working partner can start accumulating jumping complexes as soon as they have finished doing burpees.
Movement scaling options:
Run: Distance, bike, row, SkiErg
Curtis P: Load, use dumbbells, hang power clean
Burpee: Up-down
Row: Distance, run, bike, SkiErg
Cool down:
1 set:
:30 pigeon stretch/side
1:00 straddle stretch