Partner WOD – “Switch Hitter”

For Time (30-Minute Cap)

Complete together:

• 120 Dumbbell Thrusters (50/35)
• 100 Box Step-Overs (24″/20″)
• 80 Sit-Ups
• 60 Burpees
• 40 Devil’s Press (35/20)

Rules

• Only one partner works at a time.
• Split the reps however you like.
• Both partners must complete a 200m run together after each movement before moving to the next.

Example:

• Finish 120 thrusters → both run 200m.
• Finish 100 step-overs → both run 200m.
• Continue until complete.

Partner WOD

For Time (30-Minute Cap)

Complete together:

• 120 Dumbbell Thrusters (50/35)
• 100 Box Step-Overs (24″/20″)
• 80 Sit-Ups
• 60 Burpees
• 40 Devil’s Press (35/20)

Rules

• Only one partner works at a time.
• Split the reps however you like.
• Both partners must complete a 200m run together after each movement before moving to the next.

Example:

• Finish 120 thrusters → both run 200m.
• Finish 100 step-overs → both run 200m.
• Continue until complete.

Partner WOD

For Time (30-Minute Cap)

Complete together:

• 120 Dumbbell Thrusters (50/35)
• 100 Box Step-Overs (24″/20″)
• 80 Sit-Ups
• 60 Burpees
• 40 Devil’s Press (35/20)

Rules

• Only one partner works at a time.
• Split the reps however you like.
• Both partners must complete a 200m run together after each movement before moving to the next.

Example:

• Finish 120 thrusters → both run 200m.
• Finish 100 step-overs → both run 200m.
• Continue until complete.

Strength

Back Squat

• 5 x 5 @ RPE 7.5

Accessory

• Bulgarian Split Squat – 3 x 8/leg
• Hollow Hold – 3 x :30

WOD

5 Rounds for Time

• 200m Run
• 12 Goblet Squats
• 8 Burpees

Time Cap: 16 minutes

Strength

Back Squat

• 5 x 5 @ RPE 7.5

Accessory

• Bulgarian Split Squat – 3 x 8/leg
• Hollow Hold – 3 x :30

WOD

5 Rounds for Time

• 200m Run
• 12 Goblet Squats
• 8 Burpees

Time Cap: 16 minutes

Strength

Back Squat

• 5 x 5 @ RPE 7.5

Accessory

• Bulgarian Split Squat – 3 x 8/leg
• Hollow Hold – 3 x :30

WOD

5 Rounds for Time

• 200m Run
• 12 Goblet Squats
• 8 Burpees

Time Cap: 16 minutes

COACHES CHOICE SKILL WORK

25-30 MIN OF ENDURANCE (ROW – BIKE or RUN)

COACHES CHOICE SKILL WORK

25-30 MIN OF ENDURANCE (ROW – BIKE or RUN)

COACHES CHOICE SKILL WORK

25-30 MIN OF ENDURANCE (ROW – BIKE or RUN)

30-Minute AMRAP

Partner A

• 250m Row

Partner B

• Max Wall Balls

Switch.

Every 8 minutes:

Both partners perform:

• 10 Burpees Together

Continue where you left off.

This creates an interruption that changes the pace.

30-Minute AMRAP

Partner A

• 250m Row

Partner B

• Max Wall Balls

Switch.

Every 8 minutes:

Both partners perform:

• 10 Burpees Together

Continue where you left off.

This creates an interruption that changes the pace.

30-Minute AMRAP

Partner A

• 250m Row

Partner B

• Max Wall Balls

Switch.

Every 8 minutes:

Both partners perform:

• 10 Burpees Together

Continue where you left off.

This creates an interruption that changes the pace.

Strength

Weighted Pull-Ups

• 5 × 5

Scale

• Strict Pull-Ups
• Ring Rows

Then

DB Goblet Squat

• 4 × 10 (heavy)

Workout

Annie

• 50-40-30-20-10
• Double Unders
• Sit-Ups

Scale: Singles 2 to 1 or plate hops 2 to 1.

Strength

Weighted Pull-Ups

• 5 × 5

Scale

• Strict Pull-Ups
• Ring Rows

Then

DB Goblet Squat

• 4 × 10 (heavy)

Workout

Annie

• 50-40-30-20-10
• Double Unders
• Sit-Ups

Scale: Singles 2 to 1 or plate hops 2 to 1.

Strength

Weighted Pull-Ups

• 5 × 5

Scale

• Strict Pull-Ups
• Ring Rows

Then

DB Goblet Squat

• 4 × 10 (heavy)

Workout

Annie

• 50-40-30-20-10
• Double Unders
• Sit-Ups

Scale: Singles 2 to 1 or plate hops 2 to 1.