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“Partner WOD”

By 02/19/2011No Comments

Started off today with a Group Row!


Group Warm Up
Joint Mobility and Line Drills
Group Rowing Challenge
Divide the group up into small groups of 2, 3, 4, or 5 (whichever is possible) and have one athlete on the rower for 45 seconds to row as hard as possible with 15 seconds to switch with a partner.  Have each athlete rotate 4 times.  The team with the most meters wins.
Workout of the Day (WOD)
20 Minute AMRAP! (As many rounds as possible)
Box Jumps 24Men/20Women

SandBag Run 50 Meters

3 Burpees at the top of every 2 minutes.
Partner up with an athlete at your level.  When the clock begins both athletes will start off by doing 3 burpees.   Immediately afterwards Athlete #1 will start doing as many box jumps as possible while your partner Athlete #2 does a Sandbag run 50 Meters.  Once partner Athlete #2 gets back to the box he/she relieves Athlete #1 from doing box jumps and the partners will switch as Athlete #2 picks up where Athlete #1 was at on the rep count of box jumps.  Athlete #1 will pick up Sandbag and run 50 Meters.  Both Athletes will keep switching back and forth for a total of 20 minutes.  Remember at the top of every 2 minutes the Coach will Scream BURPEES!  and the Athletes will drop whatever they are doing and jump down and do 3 Burpees.  Once they finish the Burpees they will continue where they left off.  Your team score is the Total Amount of Box Jumps you completed.
If there is a single Athlete w/o a partner this workout turns into
As Many Rounds As Possible in 20 Minutes of:
15 Box Jumps
50 Meter Sandbag Run
3 Burpees at the top of every 2 minutes

Cool Down

Band Stretching


“Partner Workout” Box Jumps, Sandbag Runs, Burpees