Specific Warm-Up:
2 sets:
2 Curtis-P complexes/athlete
– Practice going unbroken and building in load.
– Use workout variation.
PARTNER WOD:
For time with a partner:
1,000-m run
50 Curtis-P complexes (55/75 lb)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Intended Stimulus: 14-20 Minutes
Intermediate:
For time with a partner:
800-m run
50 Curtis-P complexes (45/55 lb)
600/800-m row
– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
– Both partners perform 3 burpees at the TOP of each minute during the Curtis-P complexes.
Beginner:
For time with a partner:
800-m run
30 Curtis-P complexes (35/45 lb)
600/800-m row
– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
– Both partners perform 2 burpees at the TOP of each minute during the Curtis-P complexes.
Home Workout:
For time with a partner:
1,000-meter run
50 dumbbell Curtis-P complexes (20/35 lb)
1,000-meter run
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Movement scaling options:
Run: Distance, bike, ski
Curtis P complex: Load, reps, front squat sub, hang power clean sub, complete with dumbbells
Burpees: Reps, up-downs
Row: Distance, bike, ski
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg