Warm Up:
1 set:
10 Samson lunges
:30 PVC overhead squats (pause in the bottom)
:30 ring support hold
:30 ring rows
200-m run
1 set:
10 alternating spiderman stretches
:30 PVC overhead squats (pause in the bottom)
:30 strict ring dips
:30 strict pull-ups
200-m run
1 set:
10 hamstring scoops/leg
:30 PVC overhead squats (pause in the bottom)
:30 strict ring dips
:30 strict chest-to-bar pull-ups
200-m run
PARTNER WOD:
AMRAP 20 with a partner:
200-m run
1:00 plank hold
– Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns.
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
AMRAP 20 with a partner:
200-m run
1:00 plank hold
Movement scaling options:
Run: Distance, substitutions
Plank hold: Duration, straight arm plank, hollow hold
Scale-up option:
AMRAP 20 with a partner:
200-m run
:30 left arm single-arm plank hold
:30 right arm single-arm plank hold
– One partner runs while the other planks.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves