Warm Up:
Calorie Warm-Up
3 rounds:
10 calories per partner
– One partner moves through each one of the stretches from the list while the other works.
– Use machine of choice and pick up the pace each round.
Stretches:
Alternating toy soldiers, slow
Alternating Samson stretch
Alternating plank reach throughs
Specific Warm-Up:
2 rounds each:
5 calories
– Non-working partner holds a plank.
– Practice fast transitions.
PARTNER WOD:
AMRAP 10 with a partner:
Max-calories on any machine
– Non-working partner holds a plank.
Intermediate:
Same as Rx
Beginner:
AMRAP 10 with a partner:
Max-calories on any machine
– Non-working partner holds a plank from the knees.
Home Workout:
AMRAP 10 with a partner:
Max shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– Non-working partner holds a plank.
– Switch as needed.
Movement scaling options:
Machine: Self scaling
Plank: Plank hold from the knees
Post-Workout Skill Work:
For load:
3-3-3-3-3-3-3
Weighted dip