| TIMELINE | INTRODUCTION |
| 0:00 – 14:00 General Warm-Up (14 min) 14:00 – 22:00 Specific Warm-Up (8 min) 22:00 -25:00 Pre-WOD Break/Prep (3 min) 25:00 – 58:00 WOD (33 min) 58:00 – 60:00 Accessory/Cool Down/Clean up (2 min) | Today’s partner workout will combine conditioning with a bit of gymnastics in the toe to bar and some light barbell cycling with the push press. Since the workout duration is over 30 minutes, we don’t want to see members at an all-out pace, but rowing and burpee pace should be slightly faster than usual, knowing that they will have some built-in rest while their partner works. Recommend your members split the row into 250m increments and the T2B, Burpees, and Push Press in sets of 5+ throughout. To maximize today’s workout, try your best to partner members up according to their specific goals; that way, if members are pushing the barbell weight, one partner isn’t wanting to burn through big sets while the other is struggling to knock out 5. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks! Go into the WOD with a solid plan on how you and your buddy are going to share the work! Break up the reps so that you trade off while you’re still moving well! Trading off in small chunks helps keep you moving quickly! Choose T2B and Push Press variations that you can do at least 5-8 reps of when fresh! Stick to the plan as long as possible! | Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks! Go into the WOD with a solid plan on how you and your buddy are going to share the work! Break up the reps so that you trade off while you’re still moving well! Trading off in small chunks helps keep you moving quickly! Choose T2B and Push Press variations that you can do at least 5-8 reps of when fresh! Stick to the plan as long as possible! | Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible. Find a partner who will push your limits and try to keep up! Make a plan and stick to it! Break the work into small manageable chunks that will keep you churning out reps. Put in the effort on the T2B to improve this skill during a WOD, it’s a nice combination of strength and technique! Pick a Push Press weight that is challenging but allows you to move the bar smoothly and into a solid overhead position. |
WARM UP: 00:00 – 22:00 (22 MINS)
| GENERAL | SPECIFIC |
| 4 RDS of “Rowling” 200m RD 1 Penalty-Up-downs RD 2 Penalty-Strict Press RD 3 Penalty- Kip Swings RD 4 Penalty-Burpees | EMOM X 6 Minute 1: 5 T2B/Toes To Something/Kipping Knee Raise + 3 Bar Facing Burpees Minute 2: 5 Push Press (Building) |
PRE-WOD BREAK/PREP: 22:00 – 25:00 (3 MINS)
WOD: 25:00 – 58:00 (33 MINS)
| OPTION 1 | OPTION 2 |
| “Rob and Big” AMRAP X 32 W/ Partner 1,000m row 20 T2B 30 Bar Facing Burpees 40 Push Press (95/65lbs)(43/29kg) | AMRAP X 20 400m run 5 V-Ups 8 Burpees Over DB 10 DB Push Press |
POST WOD: 58:00 – 60:00 (2 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Alternating between Cobra and Downdog |