Tag Archives: Partner WOD

Sunday, September 24, 2017

Sunday FUNday!
Festivus Partner Workout #2
With a 10-Minute Running Clock
PART 1
– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)

Partners must switch if the rope jumper stops or misses.

PART 2
– Calorie Row
– While Your Partner Does Wall Balls

Partners must switch if the ball hits the ground.

Yesterday was so much fun, let’s go ahead and do the 2nd Festivus Team Competition workout! If the class is too large for the number of rowers we have, then we’ll run 2 (or more) heats. One team will count reps and cheer while the other team works. It is good to get used to being judged on each rep. This is what will happen in a competition. You should also plan to get no-repped at least once. You need to know what that feels like and choose how to respond so that so you can keep moving on. It will mess with you mentally a bit. Also know there is no point in arguing with the judge – all you will do is lose valuable time. (Have you guys read “Chasing Excellence” by Ben Bergeron yet?)

In Part 1, on 3-2-1-Go! one partner will start SUs (have you seen the video of the Games athletes attempting singles after being trained for so long in doubles? Even if you can do double unders, you will work on single unders today – there is definitely value in that) and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.

Part 2 only begins once the combined number of burpees reaches 60 in part 1. At the start of WOD 3 for each pair of Athletes, the judge will reset the rower to zero with total calories rowed being displayed on the monitor. The monitor should not be touched or reset again until the pair of Athletes complete WOD 3. This way the total calories rowed of both Athletes is easily measured. One partner will row while the other performs wall balls. The partner rowing can only row while their partner is performing wall balls. If the wall-ball Athlete drops the ball the Athletes must switch. Otherwise the Athletes decide when to switch and may switch as often as they want during the time allowed.

Two scores for this one today: Time to complete 60 burpees (both athletes burpees combine to achieve 60 – not 60 each) and total calories rowed + total wall balls.

Saturday, September 23, 2017

Partner WOD:
Hold My Protein Shake…It’s GO Time!
9-Minute AMRAP
3 Minutes
– Box Jumps (24/20)
– Partner Holds Front Rack (95/65)
3 Minutes
– Pull-ups
– Partner Holds Tricep-extension On Box
3 Minutes
– Shoulder-to-overhead
– Partner Holds Bar Hang

Many of our athletes are competing in Partner Festivus this fall – so let’s go ahead and try out one of the workouts! If you enjoy it, maybe grab a partner and register for Festivus!

On 3-2-1-GO one Athlete will get into position with a static, standing, front-rack hold of the barbell. The partner will then begin box jumps. Box jumps cannot be performed unless the partner is in position with the front-rack hold. If the bar lowers below the shoulders the Athletes must switch. Athletes may switch any time and as often as they want during the 3-minute period.

At the 3-minute mark the MC will announce it’s time to switch. One Athlete will get into position for a static tricep-extension hold on the box. The partner will then perform pull-ups if you’re Intermediate or ring rows if you’re Novice or Master. Pull-ups or ring rows cannot be performed unless the partner is in a proper position with the static tricep hold. If the team is in the Intermediate division and one of the Athletes can’t do pull-ups, anytime there is a switch between the tricep hold and the pull-up, the Athlete who cannot do pull-ups must at least try to get one before switching back to the tricep hold. The Athlete doing pull-ups or ring rows may stop, get out of position and then regrip, reposition and begin reps again as long as their partner in the tricep hold doesn’t lose position. Athletes may switch any time and as often as they want during the 3-minute period.

At the 6-minute mark the MC will announce it’s time to switch. One Athlete will get into position static hanging from a pull-up bar with no part of the body touching the ground. The partner will then begin shoulder-to-overhead (S2OH). The partner doing S20H may get the barbell in the front rack position while the other Athlete gets into position for the static hang but S2OH reps cannot be performed unless the partner is static hanging from a bar. If the partner hanging drops from the bar the Athletes must switch. The partner hanging may adjust grip or even switch grips as long as they don’t drop and no part of the body other than their hands touch any part of the equipment. Athletes may switch any time and as often as they want during the 3-minute period.

Saturday, August 12, 2017

Partner WOD:
“Hold Steady”
25 Minute AMRAP:
Plank Hold – Push-ups
Bottom of Squat Hold – Air Squats
Pull-up Bar Active Hang – Toes to Bar
Handstand Hold – Wall Climbs
Hollow Hold – Burpees
Arch Hold – Box Jumps

While one partner maintains a hold, the second partner performs max effort reps of the associated movement. Partners switch when the first partner can no longer hold static position. Both athletes hold the static position once before moving on to the next pair of movements, cycling through the list until time ends. Record total number of reps shared between both athletes.

Example: Clyde and Seymour are partners. Clyde starts in a plank hold and Seymour begins performing push-ups. After 2 minutes Clyde stops his plank, Seymour is on his 45th push-up. Seymour then holds the plank position and Clyde begins the 46th rep of push-ups. After 1 minute Seymour ends his plank and both partners move onto the next hold and movement.

Sunday, August 6, 2017

Schedule Change:
Class at 8:00am and 9:00am
Open Gym: 10:00am-4:00pm

Sunday FUNday!
Ruck Race
Things You’ll Need:
5 Friends (old or new)
Sandbag
45# Plate
Heavy Kettlebell (or dumbbell if not enough)

Your team of 5 will head out for a 1 mile ruck (the mile mark is all the way down the bike path until it ends at the cul-de-sac.)
Person 1 – Carries the sandbag
Person 2 – Carries the 45# plate (groups can modify if needed)
Person 3 – Carries the kettlebell
Person 4 – Carries Person 5

Teams can switch objects as needed throughout the mile, but someone must be carrying each item (including the person) at all times.

Saturday, August 5, 2017

You Schedule Change:
Class at 8:00am and 9:00am
Open Gym: 11:00am-4:00pm

Partner/Team WOD:
In teams of 8:
800m Run each
400 Lunges as a group
800 Sit Ups as a group
400 Pull Ups as a group
800 Air Squats as a group
400 Push Ups as a group
800m Run each

Everyone must complete their own full 800m run at the beginning and end. You can run at same time, and you can run together.

Everyone must complete the movement before moving on to next movement. The group must start and end with 800m Run, but can do the other 5 movements in any order.

You can all work on the reps at the same time and split them up anyway you’d like (a faster athlete may do more reps for the group).

The peer pressure of being with a group that size will make you keep moving along at a pretty good pace – embrace that and push yourself!