Warm Up:
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
– Partner A then partner B.
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
– Partner A then partner B.
Specific Warm-Up:
2 sets:
Partner 1 | :30 hollow rock
Partner 2 :30 bar hang practice
Switch
Partner 1 | :30 alternating V-ups
Partner 2 | :30 bar hang practice
Switch
Partner 1 | :30 V-ups
Partner 2 | :30 bar hang practice
PARTNER WOD:
For time with a partner:
100-cal air bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
– 30:00 time cap.
– Share the work as desired.
Intended stimulus: 24-30 minutes
Intermediate:
For time with a partner:
80-cal air bike
60 V-ups
4:00 accumulated pull-up bar hang
60 V-ups
80-cal air bike
– 30:00 time cap.
– Share the work as desired.
Beginner:
For time with a partner:
50-cal air bike
50 tuck-ups
3:00 accumulated foot-assisted pull-up bar hang
50 tuck-ups
50-cal air bike
– 30:00 time cap.
– Share the work as desired.
Home Workout:
For time with a partner:
800-meter run
80 V-ups
6:00 accumulated plank hold
80 V-ups
800-meter run
– 30:00 time cap.
– Share the work as desired.
Movement scaling options:
Air bike: Calories; bike (same calories)
V-up: Reps, range-of-motion, tuck-ups; straight-leg sit-ups, plank knee-to-elbows
Pull-up bar hang: Total time, toe-assisted hang or low-bar or low-ring hang; double-kettlebell hold, plate pinches (one plate per hand)
Post-Workout Skill Work:
Flutter Games Challenge