PARTNER WOD:
3 rounds for time with a partner:
400-m DB farmers carry (35/50 lb)
25 GHD sit-ups
25 double-DB Russian swings
– Break up the carries as desired.
– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.
Intended stimulus: 20-25 minutes
Intermediate:
3 rounds for time with a partner:
400-m DB farmers carry (20/35 lb)
20 GHD sit-ups to parallel
20 double-DB Russian swings
– Break up the carries as desired.
– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.
Beginner:
3 rounds for time, with a partner:
200-m DB farmers carry (15/20 lb)
15 AbMat sit-ups
15 single-DB Russian swings
– Break up the carries as desired.
– One partner performs the sit-ups, and the other performs the Russian dumbbell swings; then, switch.
Home Workout:
3 rounds for time with a partner:
400-meter dumbbell farmers carry (35/50 lb)
25 sit-ups
25 double-dumbbell Russian swings
– Break up the carries as desired.
– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.
Movement scaling options:
Farmers carry: Load, single-dumbbell farmer carry, low-box dumbbell step-ups
GHD sit ups: Range of motion, foot-anchored sit-ups, V-ups
Double DB Russian swing: Load, single-dumbbell Russian swings, dumbbell deadlift
Cool down:
2 sets:
:30 butterfly stretch
:30 seated forward fold
:30 cobra stretch