PARTNER WOD:
3 rounds for time with a partner:
90 med-ball squats (14/20 lb)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.
Intended stimulus: 23-35 minutes
Intermediate:
Same as Rx
Beginner:
3 rounds for time with a partner:
50 air squats
40-calories on any machine
30 sit-ups
– One partner works while the other rests.
Home Workout:
3 rounds for time with a partner:
90 weighted squats (15/20 lb)
800-meter run
70 sit-ups
– One partner works while the other rests.
Masters 55+ option:
3 rounds for time with a partner:
90 med-ball squats (10/14 lb)
80-calories on any machine
70 sit-ups
– One partner works while the other rests.
Movement scaling options:
Med ball squats: Load, reps, range of motion
Row, bike, ski: Volume of calories, substitutions
Sit ups: Reps, foot-anchored sit-ups, alternating plank shoulder taps
Cool down:
1 set:
1:00 frog stretch
1:00 couch stretch/leg