Specific Warm-Up:
3 sets
:30 bike (moderate pace)
:30 object hold
– Rest 1:00 between sets.
WOD:
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
Intended stimulus: 17-25 Minutes
Intermediate:
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
Beginner:
For time with a partner:
200-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
Home Workout:
For time with a partner:
5,000-meter run
– One partner works at a time.
– Non-working partner must bear hug or hold an object on the front side of the body.
Movement scaling options
Bike: Calories, row, ski, 5K run
Object hold: Load, plank hold
Post-Workout Skill Work:
Accumulate:
100 banded pull-aparts