Warm Up:
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating spiderman stretches (fast)
1:00 air squats (:02 hold in the bottom)
Specific Warm-Up:
1 set each partner:
8-10 Russian KB swings
8-10 American KB swings
– One partner works while the other rests.
PARTNER WOD:
5 rounds for time with a partner:
20 front squats (75/115 lb)
30 kettlebell swings (53/70 lb)
40 partner medicine-ball sit-ups (14/20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
Intended Stimulus: 17-24 Minutes
Intermediate:
5 rounds for time with a partner:
20 front squats (65/95 lb)
30 kettlebell swings (35/53 lb)
40 partner medicine-ball sit-ups (10/14 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
Beginner:
5 rounds for time with a partner:
20 single-KB front squats (26/35 lb)
15 kettlebell swings (26/35 lb)
20 sit-ups
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
HOME WOD:
Equipment:
5 rounds for time with a partner:
20 DB front squats
30 DB swings
40 partner weighted sit-ups (~20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
– Use two DBs for the squats and one for the swings
Bodyweight:
5 rounds for time with a partner:
20 weighted front squats
30 lateral burpees-over-partner
40 partner weighted sit-ups
– One partner holds a plank while the other performs a burpee with a lateral jump over their torso.
– Alternate reps on the sit-ups.
Movement scaling options:
Front squat: Load, DB options, lunges
Kettlebell swing: Load, range of motion, single-arm variations
Partner medication-ball sit-up: Load, regular sit-up
Individual option:
5 rounds for time:
10 front squats (75/115 lb)
15 kettlebell swings (53/70 lb)
20 weighted medicine-ball sit-ups
– Rest 1:00 between rounds.
Cool down:
Accumulate:
1:00 foam roll upper back
1:00 foam roll quads