Warm Up:
PVC Switch Warm-Up
Specific Warm-Up:
1 round:
200-meter jog
1 shuttle run, slow
1 shuttle run, faster
1 shuttle run, fastest
– 1 shuttle run = 25 feet down/25 feet back.
– 1 partner completes a shuttle run, while the other rests.
PARTNER WOD:
2 rounds for time with a partner:
50 KB swings (53/70 lb)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back
Intended Stimulus: 12-18 Minutes
Intermediate:
2 rounds for time with a partner:
50 KB swings (35/53 lb)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back
Beginner:
2 rounds for time with a partner:
30 KB swings (18/26 lb)
30 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back
Home Workout:
2 rounds for time with a partner:
50 dumbbells swings (35/50 lb)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 feet down/25 feet back
Movement scaling options:
KB swing: Load, reps, Russian kettlebell swing, kettlebell deadlift
Shuttle run: Reps, substitutions
Post-Workout Skill Work:
1 set:
200-m single-arm KB overhead carry
– Use workout KB.
– Switch hands as needed.