Warm Up:
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kicks
Rowing Warm-Up:
1 round with a partner:
Row 200-m, moderate pace
Partners switch
Row 200-m: run 100-m, faster pace
Partners switch
Row 200-m: 100-m, fast pace
Partners switch
– 1 partner rows, while the other rests; then, switch.
PARTNER WOD:
4 x 4:00 rounds for reps with a partner:
400-m run
40 double-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
Intermediate:
4 x 4:00 rounds for reps with a partner:
400-m run
:30 double-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
Beginner:
4 x 4:00 rounds for reps with a partner:
200-m run
40 single-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
HOME WOD:
Equipment:
4 x 4:00 rounds for reps with a partner:
400-m run
40 double-unders
Max air squats
– Rest 1:00 between rounds.
– Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many squats as possible in the remaining time.
Bodyweight:
4 x 4:00 rounds for reps with a partner:
400-m run
40 lateral line hops
Max air squats
– Rest 1:00 between rounds.
– Partners run together, complete 40 lateral line hops each at the same time, and then switch as needed to complete as many squats as possible in the remaining time.
Movement scaling options:
Run: Distance, substitutions
Double-unders: :30 double-unders, single-unders
Row: Substitute different cardio option, still for calories
Indoor option:
4 x 4:00 rounds for reps with a partner:
10 shuttle runs (25 ft there and back)
40 double-unders
Max calorie row in the remaining time
– Rest 1:00 between sets.
– 1 shuttle run = 50 total feet.
– Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
Cool down:
Accumulate:
1:00 lacrosse ball foot roll/foot