Datum: Saturday, May 17, 2025
Thema: Partner WOD – Work Together!
Aufwärmen (10-15 Minuten)
- 5 Minuten of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
- Dynamisches Dehnen und Beweglichkeit in Partnerarbeit:
- Partnerunterstützte PVC-Pass-Throughs (10 Wiederholungen)
- Mirror Squats (Partner gegenüber, an den Händen halten, zusammen hocken - 10 Wiederholungen)
- Partner-Schubkarren-Gehen (auf den Händen gehen, während der Partner die Füße festhält - jeweils 20 Füße)
- Partner Band Pull-Aparts (Verwenden Sie ein Widerstandsband, Partner ziehen gegeneinander - 10 Wiederholungen)
Geschicklichkeit/Stärke (15-20 Minuten)
Partner Dead Hang & Plank Hold
- Partner A hangs from the pull-up bar for a maximum time while Partner B holds a plank.
- Switch roles.
- Rest 1-2 minutes.
- Repeat for 2-3 rounds. Focus on grip strength for the hang and core stability for the plank.
Workout des Tages (WOD)
Format: For Time – Partners Share the Work
The Workout: “Team Effort”
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, except for synchronized movements (if included).
- 100 calorie Row (Total calories between partners)
- 80 Wall Ball Shots (20 lbs to 10ft for men / 14 lbs to 9ft for women – Total reps)
- 60 Deadlifts (Suggested Weight: 185 lbs for men / 135 lbs for women – Total reps)
- 40 Pull-ups (Total reps)
- 20 Synchronized Burpees (Both partners perform a burpee and jump/clap overhead at the same time)
Erläuterung: Partners work together to complete the total number of repetitions for each exercise. For the Row, partners can switch on and off as needed to reach 100 calories. For the Wall Ball Shots, Deadlifts, and Pull-ups, partners can split the reps however they want (e.g., 10/10, 20/20, or one partner does more than the other) and switch whenever they need to. Only one partner is actively performing reps at a time (except for the synchronized burpees). For the Synchronized Burpees, both partners must complete each burpee and the jump/clap overhead at the same moment. Your score is the total time it takes both partners to complete all the prescribed work.
WOD-Bewegungsstandards:
- Rower (Kalorien): Rudern Sie, bis das Team die angestrebte Gesamtzahl an Kalorien erreicht hat.
- Wall Ball Shot: Stellen Sie sich mit einem Medizinball vor eine Wand. Gehen Sie in die Hocke, wobei sich der Ball auf Höhe der Brust und der Hüftbeuge unterhalb der Oberkante des Knies befindet. Stehen Sie kraftvoll auf und werfen Sie den Ball, um das Ziel an der Wand zu treffen. Fangen Sie den Ball auf und gehen Sie direkt in die nächste Kniebeuge.
- Deadlift: Start with the barbell on the floor. With a flat back and engaged core, hinge at the hips and bend your knees to grip the bar. Stand up to full extension (hips and knees locked out, shoulders back), then lower the bar back to the floor with control.
- Klimmzug: Hang from the pull-up bar with an overhand grip. Pull yourself up until your chin clearly passes above the horizontal plane of the bar. Extend your arms fully at the bottom.
- Synchronisierte Burpees: Both partners start standing. Both partners move to the ground, touching chests and thighs simultaneously. Both partners stand back up simultaneously, jumping and clapping hands overhead at the same moment with feet leaving the ground.
Skalierungsoptionen für das WOD:
- Rudern (Kalorien): Reduce the total calories (e.g., 80 or 60).
- Wall Ball Shot:
- Reduzieren Sie das Gewicht des Medizinballs.
- Verringern Sie die Zielhöhe.
- Deadlift:
- Reduce the weight significantly.
- Perform Romanian Deadlifts (RDLs) with dumbbells or a barbell.
- Klimmzug:
- Klimmzüge mit Band (verwenden Sie ein Widerstandsband zur Unterstützung).
- Jumping Pull-ups.
- Ring Rows (adjust the ring height).
- Synchronisierte Burpees:
- Reduce the number of burpees.
- Führen Sie normale (nicht synchronisierte) Burpees aus.
- Scale the burpee movement itself (step back/step forward).
Abkühlung (5-10 Minuten)
- Perform static stretches, potentially with partner assistance:
- Partner Hamstring Stretch
- Partner Back Stretch (e.g., seated reach)
- Shoulder Stretch (individual)
- Quad Stretch (individual)
Ergebnis: Your score for this WOD is the total time it takes your team to complete all the prescribed work. If a time cap is set by your coach and your team does not finish, your score is the total number of reps completed by the team at the time cap.
Have fun working together with your partner on Saturday!