FREE W.O.D. Saturday Partner Workout 5/22/21

21
May

FREE W.O.D. Saturday Partner Workout 5/22/21

[Partner Workout] – 35 min time cap
For Time:
Buy-In: Run 1 Mile*
200m Medicine Ball Walking Lunge
150 Medicine Ball Front Squats (20/14) – Use med or slam ball
100 Overhead Medicine Ball Sit-Ups
Cash-Out: 800m Run

*Break the Run into 200m intervals *
Share the Lunges however you like // when not lunging just walk next to your partner with your ball
P1 hangs from the bar while P2 does MB Front Squats
P1 holds the plank while P2 does OH MB Sit-Ups
P1 runs 400m then P2 runs 400m

*Score = Time it takes to complete the workout

LOGISTICS/SAFETY CHECK

  • If you do not want to lunge outside, modify the distance to 180 in-place lunges, shared between both athletes.
  • If scaling and using a machine in place of the run, athletes will machine 90/70 Calories and switch every 15 Calories (for the mile), and 45/35 Calories and switch every 10 Calories, for the 800m
  • If limited on Pull-Up bar space, have athletes Farmer Hold KB’s or DB’s

WORKOUT BRIEF [0:00-5:00]
DESCRIPTION

  • 25:00-30:00 workout
  • 1 Mile = ~6:00-8:00
  • 200m Walking Lunge = ~4:00-5:00
  • 150 Medicine Ball Front Squats = ~4:00-6:00
  • 100 Overhead Medicine Ball Sit-Ups = ~5:00
  • 800m Run = ~4:00
  • Due to this being a partner workout, the movements will be performed quicker when coming off rest. But, is it really “rest” 😉

GENERAL/SPECIFIC WARM-UP / TEACHING [5:00-15:00]
Coach Led

  • Run 400m – as a group (Bike 800m)
  • 10 Lunge Steps (in-place)
  • 10 Air Squats
  • 10 Sit-Ups
  • Run 200m – as a group (Bike 400m)

MEDICINE BALL WALKING LUNGE
MB Rack Postition – Bear Hug

  • 10 MB Walking Lunges

MEDICINE FRONT SQUATS
Elbows Under the Ball

  • 10 MB Front Squats
  • :20 Hang from the Pull-Up Bar

OVERHEAD MEDICINE BALL SIT-UPS
Ball touches the ground overhead, ball touches the feet at the top

  • 10 OH MB Sit-Ups
  • :20 Plank Hold

Give the partners 2:00 to strategize

PRACTICE ROUND & BATHROOM BREAK [15:00-20:00]
1 Round – w/ workout weight

  • P1 – Run 50m // P2 – Run 50m
  • P1 – 5 MB Lunge Steps // P2 – 5 MB Lunge Steps
  • P1 – 5 MB Squats (P2 hangs from the bar) // P2 – 5 MB Squats (P1 hangs from the bar)
  • P1 – 5 OH MB Sit-Ups (P2 holds plank) // P2 – 5 OH MB Sit-Ups (P1 holds plank)
  • P1 – Run 50m // P2 – Run 50m

WORKOUT [20:00-50:00]
EFFICIENCY TIPS (FOR ATHLETES)

  • Communicate with your partner!
  • If the number of reps become too many, change your plan.
  • Yell the number completed out loud and keep a running count of reps accumulated. Adding up never goes well 😉
  • Shorter reps with fast transitions are favorable.
  • Be a good teammate.

COOL-DOWN [50:00-60:00]
Group Stretch
5:00 Foam Roll (:30 each)

  • Calves
  • Hamstrings
  • IT Band
  • Quads
  • Lats
  • Back
  • Clean-up & log scores

MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

MILE RUN

  • Decrease Distance
  • Use options above with calorie substitution on machines

MED BALL SQUATS

  • Decrease Load/Reps
  • Decrease Range of Motion (Squat to a target)

MED BALL LUNGE

  • Decrease Load/Reps
  • Step back lunge in place
  • Box step ups

OVERHEAD MED BALL SIT-UP

  • Decrease Load/Reps
  • Abmat Sit-ups

DEADHANG/PLANK HOLDS

  • Hold a pair of heavy dumbbells
  • Hollow Hold