Warm Up:
AMRAP 5:
100-meter jog
10 alternating Spiderman stretches
5 dumbbell strict presses
5 up-downs
5 dumbbell push presses
10 alternating plank reach-throughs
Specific Warm-Up:
1 round per partner:
5 push presses
50-meter run
5 burpees
– Use workout variations.
PARTNER WOD:
20 rounds for time with a partner:
7 push presses (75/115 lb)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Intended Stimulus: 18:00-28:00 for most athletes; faster for advanced athletes.
Intermediate:
20 rounds for time with a partner:
7 push presses (65/95 lb)
100-m run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Beginner:
20 rounds for time with a partner:
5 push presses (35/45 lb)
100-m run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Home Workout:
20 rounds for time with a partner:
7 double-dumbbell push presses (35/50 lb)
100-meter run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Movement scaling options:
Push press: Load, reps
Run: Distance, substitutions
Burpee: Reps, up-downs, burpees to an elevated surface
Cool down :
1 set:
200-meter recovery walk
1:00 banded shoulder stretch/arm