Warm Up:
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank shoulder taps
1 set:
:30 row (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 row (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 scap pull-ups
1 set:
:30 row (sprint pace)
:30 single-arm dumbbell overhead hold/arm
10 kip swings
Specific Warm-Up:
2 rounds:
5-calorie row, partner 1
5-calorie row, partner 2
2 wall walks, partner 1
2 wall walks, partner 2
– Use workout variations.
– Practice fast transitions.
PARTNER WOD:
5 rounds for time with a partner:
50-calorie row
10 wall walks
– One person works at a time.
– Split the work as needed.
Intended Stimulus: 15-23 Minutes
Intermediate:
5 rounds for time with a partner:
40-calorie row
6 wall walks
– One person works at a time.
– Split the work as needed.
Beginner:
5 rounds for time with a partner:
30-calorie row
10 x [2 shoulder taps + 1 push-up)
– One person works at a time.
– Split the work as needed.
Home Workout:
5 rounds for time with a partner:
400-meter run
10 wall walks
– One person works at a time.
– Split the work as needed.
Movement scaling options:
Row: Reps, sub calories on another machine
Wall walk: Reps, range of motion, plank alternating shoulder taps + push-up
Cool down:
3 sets:
:30 band pull-aparts
:30 child’s pose stretch