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Partner Workout

By 08/28/2010No Comments

Saturdays Partner Workout will begin at 9am at both East and West locations.  Please be on time for the Group Warm up or you will not be permitted to do the Workout.

:startwod:

Warm Up

Group Line Drills and Mobility

Workout of the Day (WOD)

Partner Workout

Row 1000 Meters (only one partner at a time)
then:
2 Rounds for time
Run 200 Meters  (together)
50 Kettlebell Swings (only one partner at a time)
Run 200 Meters  (together)
50 Burpees  (only one partner at a time)
then:
Row 1000 Meters (only one partner at a time)

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Coaches Notes:  This workout is designed for 2 people at a time.   They can break up the exercises that require one to perform the exercise at a time however they wish.  Out-think, Out-last, Out-wit.  Sometimes that will win the race.   Remember to start and end the workout with a 1000 Meter Row for time as only one athlete can go at a time on the rower.  Then both athletes have to run the 200 Meter track for time.  Once BOTH athletes get back to the gym they can break up the 50 Kettlebell Swings (one at a time) as they wish.  Then off to the races again both run the 200 Meters.  Etc………

If by chance there is a Odd number then you can have a single athlete do the workout by cutting all the reps and lengths in half.   For example start with a 500 Meter Row however Run the entire 200 Meters when you get back 25 Swings run 200 Meters 25 Burpees Etc……..

Steven