0:00-10:00 General Warm-up

10:00-16:00 Explanation of WOD and WOD Prep

16:00-18:00 Transition to WOD Prep

18:00-24:00 WOD Prep

24:00-25:00 Transition to WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

10yd Walking Heel Scoops

10yd Walking Straight Leg Marches

10yd Walking Quad Stretch

10yd Walking Hip Openers

10yd Inchworms

10yd High Knees

10yd Butt Kicks

10yd Bear Crawl

—then—

2 Rounds

10 Single DB Curl to Press (5 each arm)

10 DB Goblet Squats

MANAGEMENT:

• The Curl to Press will get the Biceps and Triceps/Shoulders/Pecs ready for the upper body portion of the workout

• The Squats…get the squats ready 😁

WOD Prep

2 Rounds (8 minutes)

20 seconds Row

10 seconds Rest

20 seconds Pull-ups

10 seconds Rest

20 seconds Ski

10 seconds Rest

20 seconds Push-ups

10 seconds Rest

20 seconds Bike

10 seconds Rest

20 seconds Air Squats

10 seconds Rest

—1 minute rest—

MANAGMENT:

• Start groups at different stations and rotate through, it might sound complicated but it really isn’t, this will help set up the format for the WOD

WOD

Partner 2 Rounds For Reps

2 minutes Max Calorie Row

2 minutes Max Pull-ups

—1 minute rest—

2 minutes Max Calorie Ski

2 minutes Max Push-ups

—1 minute rest—

2 minutes Max Calorie Bike

2 minutes Max Air Squats

—1 minute rest—

SCORE: Reps

GOAL: Push hard and see what happens

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

• Calories on each machine should probably be 40-45 seconds then switch, push hard, you get recovery

• Skills: wildly varies on you and your partner's skill level…find something that allows you to consistently do reps back and forth

• If you didn’t already see it…Row makes pull-ups harder, Ski makes Push-ups harder, Bike makes Squats harder…should be a “fun” one 😁

EQUIPMENT CONSIDERATIONS:

• With it being a partner workout, 3 teams can share one piece of equipment, so that’s 6 people sharing one piece of equipment, hopefully that allows you to do this as is

• Have teams start at different stations and rotate through in this order

LOGISTICS:

• Make designated areas for each machine and that will help transitions

• Have some fun, Murph Prep

BEGINNER: Ring Rows, Knees or Hands Elevated Push-ups

SCALED: Banded Pull-ups, Knees or Hands Elevated Push-ups

Rx+: Vest @20/14