0:00-15:00 General Warm-up

15:00-17:00 Explanation of WOD Prep

17:00-22:00 WOD Prep

22:00-29:00 Explanation of WOD, make sure they understand the format, the partner movements and have everything out and ready

29:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

Partner up for the Warm-up

4 Rounds (2 on the cardio and 2 on stretching)

One partner on the Row/Bike (alternate Rounds) for 3 minutes

Stretches while partner is on Cardio

Minute 1

30 seconds Lying Knees Side to Side

30 seconds Scorpions each way

Minute 2

30 seconds Lying Hamstring Stretch (15 seconds each way)

30 seconds Lying Quad Stretch (15 seconds each way)

Minute 3

30 seconds Inchworms

30 seconds Front Plank Hold

MANAGEMENT:

• It sounds complicated, but if you walk through it in your mind you will see it is pretty easy to manage, just need to be loud and take charge

• One partner starts on cardio for 3 minutes while the other stretches for 3 minutes then switch, you will do each station twice…for cardio, one round on Row and one on Bike

WOD Prep

2 Rounds

250/200m Row

10 Sit-ups

10 Wall Balls

10/7 Calorie Bike

WOD

“WOD You Be My Valentine 2026”

Partner For Time

2,026m Row Buy-in

—then—

14 Rounds

10 Partner MB Sit-ups @20/14

10 Partner Wall Balls @20/14

—Cash-out—

26/20 Calorie Bike each

SCORE: Time

GOAL: You’re still in a friendship or relationship with this person when it’s over 😂

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

FOCUS/STRATEGY:

• Row: focus on long and strong pulls, switch whenever you want…you can split based on meters or go off time like alternating every minute until completion

• Partner MB Sit-ups: each round it is 10 total Sit-ups, 5 each person, one person begins and touches the MB above their head then sits up and passes or hands their partner the MB

• Partner Wall Balls: 10 total reps, 5 each person, the goal is to basically pass it back and forth off the wall so you are alternating reps…this can get tricky with mixed pairs but it is a fun way to do them

• For both the Sit-ups and Wall Balls, if you someone new or is just there to workout with their friend or significant other then you can just split the reps to make it more simple

EQUIPMENT CONSIDERATIONS:

• If you need teams to share the Rowers, you could have some start on the 14 Rounds then transition to the Rower when it is free, finish any of the 14 rounds then the Bike

• The Bikes should be fine at the end unless you have a very low number of Bikes and a big class…but this should be a sprint at the end, so people could wait and cheer people on if needed…people will also get to the Bike at different times

LOGISTICS:

• I would have all of the Bikes and Rowers out and line up on opposite sides

• Have a designated space for the Sit-ups away from the wall or rigs where wall balls will be done

BEGINNER: no weight on Sit-ups just split them, Air Squats just split them

SCALED: 14/10

Rx+: 30/20