Date : Saturday, May 17, 2025
Thème : Partner WOD – Work Together!
Échauffement (10-15 minutes)
- 5 minutes of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
- Étirements dynamiques et mobilité des partenaires :
- Passages en PVC assistés par un partenaire (10 répétitions)
- Squats en miroir (face à son partenaire, se tenir la main, s'accroupir ensemble - 10 répétitions)
- Marche en brouette avec un partenaire (marcher sur les mains pendant que le partenaire tient les pieds - 20 pieds chacun)
- Traction avec une bande (utiliser une bande de résistance, les partenaires tirent l'un contre l'autre - 10 répétitions)
Compétence / Force (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.
Entraînement du jour (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)
Explication : 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.
Normes de mouvement WOD :
- Rameur (calories) : Ramez jusqu'à ce que l'équipe atteigne le nombre cible de calories totales.
- Coup de boule mural : Placez-vous face à un mur avec un ballon médicinal. Accroupissez-vous en plaçant le ballon au niveau de votre poitrine, le pli de la hanche en dessous de la partie supérieure du genou. Levez-vous avec force et lancez le ballon pour atteindre la cible sur le mur. Rattrapez le ballon et descendez directement dans le squat suivant.
- 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.
- Traction : Accrochez-vous à la barre de traction avec une prise au-dessus de la tête. Remontez jusqu'à ce que votre menton dépasse nettement le plan horizontal de la barre. Tendez complètement les bras à la fin de l'exercice.
- Burpee synchronisé : 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.
Options d'échelonnement pour le WOD :
- Rangée (calories) : Reduce the total calories (e.g., 80 or 60).
- Coup de boule mural :
- Réduire le poids du ballon médicinal.
- Réduire la hauteur de la cible.
- Deadlift:
- Reduce the weight significantly.
- Perform Romanian Deadlifts (RDLs) with dumbbells or a barbell.
- Traction :
- Tractions avec bande (utilisez une bande de résistance pour vous aider).
- Jumping Pull-ups.
- Ring Rows (adjust the ring height).
- Burpee synchronisé :
- Reduce the number of burpees.
- Effectuer des burpees standards (non synchronisés).
- Scale the burpee movement itself (step back/step forward).
Retour au calme (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!