Dynamic Partner Warm Up:
10 Sets
5 Burpees Over Partner
(Alternate sets with partner)
Progressive Workout Prep:
Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold
Partner WOD:
For Time:
200 Box Step-ups @24/20
150 KB Swings @70/53
– Partner holds KB in front rack position while other partner works on step-ups.
– Partner seated L Hold while other partner works on KB swings.
Time: 18 Minutes
Loading: 2/5
Skill: 3/5
Volume: 5/5
Intermediate / Beginner:
Same as Rx
Individual Option
For Time:
100 KB Box Step-ups (20”) @53/35
100 KB Swings
(Use a single KB on the step-ups)
Movement scaling options:
Box Step-ups: Height
KB Swings: Load, Russian Swing, KB Deadlift
KB Rack Hold: Load, Farmer Hold
Seated L Hold: Single-Leg L Hold
Cool down:
With a Partner
800m KB Farmer Carry
3 Minute Plank Hold
Switch KB carry with partner as needed