This is a versus workout, not a work together workout. Partner 1 Calories vs. Partner 2 Calories: When the partner on the barbell finishes the round of DT, the partner on the bike must stop. Partners can start on barbell or bike whenever they want, but partners must switch after each round of DT
7 Rounds
10 Push Ups 10 Double DB Bent Over Row OR Strict Pull Ups This is not for time – Make ALL REPS count (Full Range Of Motion) 4 Rounds :15 Bike for calories Rest 1:00 Score = Total Calories
Scaling: Reverse Burpees & Wall Ball Sit-ups
Scaling: Reduce calories/distance so as being able to manage the rounds. Perhaps reducing each modality to one minute segments building a rest into the rounds.
Teams of 2 (Fitness/Comp)
8:00 For Bike Cals Switching every 12/15 8:00 For Row Cals Switching every 9/12 8:00 For 10m Lateral Shuttle Switching every 4 Upon Every Switch – 5 Burpees
Scaling: Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.
8 sets of 3, touch and go Power Cleans, building
30 Power Cleans for time 135/90 400m Single Arm Farmer's Carry w/heavy KB
10Burpees each time you put the KB down or switch hands 100m in 25m increments Single Arm OH KB/DB carry 10 KB swings at each 25m, return to start and do 10 Air Squats before resuming
Scaling: If you cannot run 400 m in 2:30 or less, consider reducing the distance. Select a load for the push presses that allows you to complete at least 15 consecutive reps during the warm-up. For the pull-ups, choose an option that allows you to complete each round during the workout in 3 sets or less. Intermediate athletes can do this workout as prescribed.
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