Warm Up:
On a 6:00 clock:
Partner 1 | 6/8 calories
Partner 2 | Alternating plank shoulder taps, hollow hold, active bar hang
PARTNER WOD:
For time with a partner:
60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.
Intended Stimulus: 19-25 Minutes
Intermediate:
For time with a partner:
60 synchronized AbMat sit-ups
56/80 calories
60 knees-to-armpits
42/60 calories
60 synchronized strict knees-to-elbows
30/40 calories
– Use any machine for calories.
Beginner:
For time with a partner:
30 synchronized AbMat sit-ups
42/60 calories
30 lying toes-to-bars
30/40 calories
60 synchronized strict hanging knee raises
16/20 calories
– Use any machine for calories.
Home Workout:
For time with a partner:
60 synchronized AbMat sit-ups
120 step-ups (20/24 in)
60 V-ups
90 step-ups
60 weighted sit-ups (15/20 lb)
60 step-ups
Movement scaling options:
Ab mat sit ups: Reps, foot-anchored sit-ups
Toes to bars: Reps, hanging leg raises, V-ups, lying toes-to-bars
Strict knees to elbows: Reps, tuck-ups, lying knees-to-elbows
Cool down:
1 set:
1:00 cobra stretch
1:00 couch stretch/side