Warm Up:
Dynamic Partner Warm-Up
Specific Warm-Up / Skill Work:
1 round:
Partner 1: 200 meters, fast
Partner 2: 200 meters, fast
Together: 5 burpees
PARTNER WOD:
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
Intermediate:
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 7 burpees together.
Beginner:
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners perform 3 burpees together.
Home Workout:
On a 30:00 clock with a partner:
Run for distance
– Switch as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
Movement scaling options:
Meters: Machine choice, effort
Burpees: Reps, up-downs
Cool down:
1 set:
:30 standing hamstring stretch/leg
:30 elevated pigeon stretch/side