Skip to main content

Saturday Partner Workout

By 09/25/2010No Comments


Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

Partner Workout

Both Partners Run 400 Meters together

100 Wall Balls  20M/14W (1 partner at a time)

200 Ab Mat Sit Ups (1 partner at a time)

100 Box Jumps 24M/20W (1 partner at a time)

Both Partners Run 400 Meters together

*starting 3 Minutes into the workout everyone does 3 Burpees on top of the Minute – EVERY MINUTE!


Coaches Notes:  Pair up everyone in groups of 2.  At the beginning of the workout both partners must compete a 400 Meter Run.  Once BOTH partners are back on One Athlete at a time can start chipping away at the  1oo Wall Balls.  Once they complete 100 reps between both partners they move onto 200 Ab Mats.  Same rules apply only One Athlete can work at a time.  Once finished they move onto 100 Box Jumps.  When both Athletes are finished with all Three Exercises they must BOTH complete the last 400 Meter Run to finish.

****** Starting at the top of Minute 3:00 the Coach will yell out BURPEES!!!! and EVERYONE must drop down and do 3 Burpees then go back to whatever movement they were on.

If there is a odd number of Athletes and there is a Single Athlete completing this WOD cut the Wall Ball , Ab mat, and Box Jumps in 1/2.