Date: Saturday, May 17, 2025
Theme: Partner WOD – Work Together!
Warm-up (10-15 minutes)
- 5 minutes of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
- Partner Dynamic Stretching and Mobility:
- Partner Assisted PVC Pass Throughs (10 reps)
- Mirror Squats (Facing partner, hold hands, squat together – 10 reps)
- Partner Wheelbarrow Walk (Walk on hands while partner holds feet – 20 feet each)
- Partner Band Pull-Aparts (Use a resistance band, partners pull against each other – 10 reps)
Skill / Strength (15-20 minutes)
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 of the Day (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)
Explanation: 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 Movement Standards:
- Rower (Calories): Row until the team reaches the target number of total calories.
- Wall Ball Shot: Stand facing a wall with a medicine ball. Squat down with the ball at your chest, hip crease below the top of your knee. Stand up powerfully, throwing the ball to hit the target on the wall. Catch the ball and descend directly into the next squat.
- 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.
- Pull-up: 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.
- Synchronized Burpee: 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.
Scaling Options for the WOD:
- Row (Calories): Reduce the total calories (e.g., 80 or 60).
- Wall Ball Shot:
- Reduce the weight of the medicine ball.
- Reduce the target height.
- Deadlift:
- Reduce the weight significantly.
- Perform Romanian Deadlifts (RDLs) with dumbbells or a barbell.
- Pull-up:
- Banded Pull-ups (use a resistance band to assist).
- Jumping Pull-ups.
- Ring Rows (adjust the ring height).
- Synchronized Burpee:
- Reduce the number of burpees.
- Perform standard (non-synchronized) burpees.
- Scale the burpee movement itself (step back/step forward).
Cool-down (5-10 minutes)
- Perform static stretches, potentially with partner assistance:
- Partner Hamstring Stretch
- Partner Back Stretch (e.g., seated reach)
- Shoulder Stretch (individual)
- Quad Stretch (individual)
Score: 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!