Team W.O.D. Friday 11/6/20


Team W.O.D. Friday 11/6/20

Team Conditioning WOD – 25 minutes

Teams of 2, As many reps as possible in 25 minutes of…
3-6-9-12-15 and so forth…
Calorie Machine
Devil Presses (50s/35s)
Wallballs (30/20)

Partners Switch After Full Rounds


  • One partner working at a time
  • Teammates will switch after completing full rounds
  • Flow of Workout:
    • Athlete 1 Completes Round of 3
    • Athlete 2 Completes Round of 3
    • Athlete 1 Completes Round of 6
    • Athlete 2 Completes Round of 6
    • ….
      *If odd number and someone is solo, they should join another team and should shadow an athlete of another team. Going when they go, doing all the reps as if they are on the team as well, to get the right stimulus


  • All athletes will complete the same number of calories for logistics


  • Choose weights that you could cycle for 15+ reps unbroken when fresh
  • It’s ok for teammates to be using different weights
  • In the double digit rounds, athletes should be able to complete each movement in 2 sets max


  • Score is total reps completed in the 25 minutes
  • Reps Count For Each Fully Completed Round For 1 Partner:
    • Round of 3: 9
    • Round of 6: 18
    • Round of 9: 27
    • Round of 12: 36
    • Round of 15: 45
    • Round of 18: 54
    • Round of 21: 63
    • Round of 24: 72
    • Round of 27: 81

Keeping with the theme of closing the hips and opening the hips, we want to make sure that the wallball is primarily a lower body driven movement. This is where timing and power is key. We’re looking to drive hard with the legs and open the hips hard before finishing the movement with the arms. We’ll prime the movement and timing by going for some extra high wallballs. Throwing the ball higher than 10/9 feet will force athletes to use more hips and display better timing to get the ball elevated.


  • While the work time increases as the reps go up, so does the time the other partner has to rest
  • Use the rest as an incentive to move quickly and hold onto the ball and dumbbells
  • Adjust machine pace to accomplish large sets on the weighted movements
  • A short break on the larger double digit rounds may be helpful

OPTION 1 – Extra Work

Front Squat – 6 sets of 2, building as you go…
***Last set should be 85% or more of your 1 rep max weight. Otherwise, how you build is up to you.

OPTION 2 – Extra Work

4 Rounds:
:40 Seconds Flutter Kicks
:20 Seconds Rest

1 Round:
50 GHD Sit-ups OR 100 Abmat Situps

*Please be careful on the GHD situps. I was hesitant to write, but it’s a great exercise. If you are new to it, please don’t overextend your back and also consider reducing the reps and just practicing them.