Warm Up:
On a 5:00 clock with a partner:
10 synchronized high knees in place
5 leg swings/ leg
10 synchronized walking lunges
5 upward dog or press-up stretches
5 synchronized step-ups (any height)
PARTNER WOD: PARTNER CHAD 1000x
For time with a partner:
1000 rucksack step-ups (35/45 lb) (20 in)
– Both partners work at the same time.
Intermediate:
For time with a partner:
1000 rucksack step-ups (20/30 lb)
– Both partners work at the same time.
– Athlete’s choice of step-up height.
Beginner:
For time with a partner:
1,000 unweighted step-ups
– Both partners work at the same time.
– Athlete’s choice of step-up height.
Home Workout:
Same as Rx
Movement scaling options:
Box step ups: Reduce loading, reduce height, and time cap reps
Injured: 45:00 max distance row, bike, or ski
Cool down :
1 set:
2:00 foam roll quads
1:00 foam roll calf/side
1:00 figure-4 glute foam roll/side