PARTNER WOD:
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.
Intended Stimulus: 20-30 Minutes
Intermediate:
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
Beginner:
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
Home Workout:
For time with a partner:
40 V-ups
1.5-mile run
40 V-ups
1.5-mile run
40 V-ups
– One partner works while one rests. Partition the runs and V-ups sets as needed.
Movement scaling options:
Toes to bar: Volume, feet above chest, hanging knee raises, V-ups
Run: Distance, bike, row, ski
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 lacrosse ball foot roll/foot