Today we get after a partner workout where both teammates will be working the entire time, but together. Partners will be responsible for different movements on each round and will also be tasked with carrying a different object on each run. The goal is to scale teams to aim for approximately 6+ rounds total, giving them 3 rounds for each movement. More? Well that’s only better of course. The carrying of the objects can happen any way!
400m Run
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3 Inch worm
6 Spider man
8 Top of push up shoulder tap
3 rounds
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5 Single arm between the legs DB Deadlift each side
5 Single arm DB Push Press each arm
5 Single arm DB Hang snatch each arm
2 rounds
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4 Single arm man makers
10 Russian twists with ball or hands only
3 rounds
RXConditioning:
AMRAP 16:00
Partner 1: 12 Single arm man makers (50/35lb.)
Partner 2: 50 Med ball russian twist (20/14lb.)
Carry 200m (both partners)
*partners switch the movements each round. Both partners must be done with all their work before they leave for the run to finish the round. The DB and Med Ball should be carried, however they see fit!
Intermediate:
AMRAP 16:00
Partner 1: 12 Single arm man makers (35/20lb.)
Partner 2: 50 med ball russian twist (14/10lb.)
Carry 200m (both partners)
*partners switch the movements each round. Both partners must be done with all their work before they leave for the run to finish the round. The DB and Med Ball should be carried, however they see fit!
Baseline:
AMRAP 16:00
Partner 1: 8 Single arm man makers (15/10lb.)
Partner 2: 30 med ball russian twist (10/6lb.)
Carry 200m (both partners)
*partners switch the movements each round. Both partners must be done with all their work before they leave for the run to finish the round. The DB and Med Ball should be carried, however they see fit!
3×20-30 plank “high fives”
*partners establish the top of a push up, facing one another. They lean to one side to be supported by their left hand and give each other a “five” with their right hands, then place them back on the ground, that is 1 rep. Alternating hands they hit the chosen rep scheme appropriate for them to not come down to their knees. Rest as needed between sets.
