Today we have elements of synchro tied into the partner workout and also times where the unique fitness will be tested individually out on the runs. Scale run distances a touch to meet athletes where they are or help the balance between fitness amongst pairings.
200m Run
3:00 Row (1 partner at a time, switch every :30)
__________
5 Scap push up
10 Mountain climber
10 Spider-Man (5 each)
5 no push up burpee broad jump
10 sit up
3 rounds
RXConditioning:
200m Run (partner 1)
30 Synchro medball throw sit ups (20lb.)
200m Run (partner 2)
30 Synchro Burpee
4 rounds for time.
*Each round, the person who ran 2nd, must be the first to start the next round of running!*
**Synchro medball throw sit up is both partners lay down and sit up at the same time, 1 person has the medball through the movement and tosses to the other person. Essentially each person does 30 sit ups each round but only 15 are weighted.
Intermediate:
200m Run (partner 1)
20 Synchro medball throw sit ups (14lb.)
200m Run (partner 2)
20 Synchro Burpee
4 rounds for time.
*Each round, the person who ran 2nd, must be the first to start the next round of running!*
Baseline:
100m Run (partner 1)
20 Synchro sit up
100m Run (partner 2)
15 Synchro Burpee
4 rounds for time.
*Each round, the person who ran 2nd, must be the first to start the next round of running!*
Wall Sit……until last man or woman standing.
