Date: Saturday, May 24, 2025
Theme: Partner Power & Precision
Warm-up (10-15 minutes)
- 5 minutes of light cardio (e.g., Partners row for 5 minutes, switching every 30 seconds).
- Partner Dynamic Stretching and Mobility:
- Partner PVC Pass Throughs (10 reps each)
- Mirror Squats (Face partner, hold hands, squat together – 10 reps)
- Partner Banded Pull-Aparts (Partners pull resistance band against each other – 10 reps)
- Light Barbell Complex (Empty bar): 5 Deadlifts + 5 Hang Power Cleans + 5 Front Squats (partners alternate rounds or reps)
Skill / Strength (15-20 minutes)
Power Clean Technique & Wall Walk Prep
- Power Clean Warm-up:
- Focus on hip hinge and powerful extension.
- 5 reps from mid-thigh hang (focus on hip drive).
- 5 reps from just above the knee (focus on quick turnover).
- 3 sets of 3 reps from the floor, gradually adding weight, aiming for efficiency and form.
- Wall Walk Prep:
- Practice walking feet up the wall into a handstand position, focusing on core tightness and shoulder stability. Do 2-3 reps.
- If comfortable, practice getting your nose/chest to the wall.
Workout of the Day (WOD)
Format: For Time (with a 25-minute time cap) – Partners Share the Work
The Workout: “Team Synchronicity”
With a partner, complete the following work for time. Partners can split the repetitions in any way they choose unless otherwise specified. Only one partner works at a time on most movements, but some require synchronization.
- 100/80 Calorie Row (100 calories for team with men / 80 calories for team with women)
- Partners can switch on and off as desired.
- 50 Synchronized Burpees
- Both partners perform a burpee and jump/clap overhead at the same time.
- 40 Power Cleans (Suggested Weight: 135 lbs for men / 95 lbs for women)
- Partners can split reps as desired, e.g., 5 & 5, 10 & 10.
- 30 Wall Walks
- Partners can split reps as desired. One partner works at a time.
- 20 Synchro Bar Facing Burpees
- Both partners perform a burpee, then jump over the same bar, landing simultaneously.
- 30 Power Cleans
- 20 Wall Walks
- 10 Synchro Bar Facing Burpees
Explanation: Partners work together to complete the total number of repetitions for each exercise. For the Row, Power Cleans, and Wall Walks, partners can switch as needed to complete the total reps. For Synchronized Burpees and Synchro Bar Facing Burpees, both partners must perform the movement and reach the designated “synchro point” (jump/clap or landing over the bar) at the same time. Your score is the total time it takes both partners to complete all the prescribed work.
WOD Movement Standards:
- Rower (Calories): Row until the team reaches the target number of total calories.
- Synchronized Burpee: Both partners must simultaneously complete the burpee (chest and thighs touch the ground) and jump/clap hands overhead with feet leaving the ground.
- Power Clean: The barbell starts on the floor. Lift the barbell to the front rack position (barbell resting on the shoulders, elbows up and forward) in one fluid movement. The hip crease must be above the knee (no full squat clean allowed). Stand to full extension to complete the rep.
- Wall Walk: Start lying on the ground, chest and thighs touching. Walk feet up the wall and hands back towards the wall until hands are no more than 6 inches from the wall (or as prescribed by coach). Walk back down until chest and thighs touch the ground.
- Synchro Bar Facing Burpee: Both partners perform a standard burpee on one side of a barbell. They then simultaneously jump over the barbell, landing on the other side with two feet. No need to stand tall before jumping.
Scaling Options for the WOD:
- Rower (Calories): Reduce total calories (e.g., 80/60).
- Synchronized Burpee / Synchro Bar Facing Burpee:
- Perform standard (non-synchronized) burpees.
- Step over the bar instead of jumping.
- Scale the burpee movement itself (e.g., step back/step forward).
- Reduce the total number of burpees.
- Power Clean:
- Reduce the weight of the barbell (e.g., 95/65 lbs or less).
- Perform Hang Power Cleans.
- Substitute with Dumbbell Power Cleans.
- Wall Walk:
- Reduce the distance walked up the wall.
- Perform Pike Push-ups (feet on a box or floor).
- Perform standard Push-ups.
Cool-down (5-10 minutes)
- Perform static stretches, focusing on:
- Hamstrings and Glutes (e.g., Seated forward fold, figure-four stretch)
- Shoulders and Chest (e.g., Pec stretch in doorway, lat stretch on a bar)
- Hip Flexors (e.g., Kneeling lunge stretch)
Score: Your score for this WOD is the total time it takes your team to complete all the prescribed work. If your team does not finish within the 25-minute time cap, your score is “25:00 + (remaining reps)”. For example, if you finish the 40 Power Cleans but have 10 Wall Walks remaining, your score would be “25:00 + 10 Wall Walks”.
Have an amazing time challenging yourselves and your partner on Saturday!