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.