Warm Up:
EMOM 6:
Odd minutes | inchworm + push-up
Even minutes | hollow rocks
Specific Warm-Up:
1 round:
10-m synchro walking lunge
P1: 10 double-unders
P2: 10 double-unders
P1: 10-m med-ball carry
P2: 10-m med-ball carry
PARTNER WOD:
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m med-ball carry (14/20 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
Intended Stimulus: 23-30 Minutes
Intermediate:
3 rounds for time with a partner:
100-m synchro walking lunge
100 double-unders
400-m med-ball carry (10/14 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
Beginner:
3 rounds for time with a partner:
50-m synchro walking lunge
200 single-unders
200-m med-ball carry (6/10 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
HOME WOD:
Equipment:
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m DB carry
– Break up the double-unders between the partners and switch who carries the DB as needed.
– Use one DB.
Bodyweight:
3 rounds for time with a partner:
100-m synchro walking lunge
200 lateral line hops
400-m weighted carry
– Break up the double-unders between the partners and switch who carries the load as needed.
Movement scaling options:
Walking lunge: Distance
Double-unders: Reps, 2x single-unders
Med-ball carry: Load
Individual option:
3 rounds for time:
100-m walking lunge
100 double-unders
200-m med-ball carry (14/20 lb)
Cool down:
1 set:
1:00 pigeon pose/side