TEAM W.O.D. Mash Up Friday 1/8/21

7
Jan

TEAM W.O.D. Mash Up Friday 1/8/21

*Please enjoy these workouts! This workout is part of an upcoming competition I wanted to place in our regulars programming. I had to slightly tweak it for the entire gym to give it a shot. Be open minded, grab a partner and have some fun wrapping up a Friday with a challenging workout! – Macy


On a running 35 min clock…

Team Conditioning WOD – 15 minutes

*Teams of 2 (if odd number, please have anyone solo join a team and shadow one athlete. When that person goes, they go as well)
*This turns into a sprint with each movement. Go hard, as rest is coming.

RX Version-

As many reps/calories as possible in 15 minutes of…
10 Synchronized Toes to bar
10 Synchronized Thrusters 115/85
15 Calorie Machine (Athlete 1)
15 Calorie Machine (Athlete 2)
Rest a mandatory 1 minute before repeating until time expires

Scaled Version (may modify further if needed, or combine an RX and scaled version together)

As many reps/cals as possible in 15 minutes of…
10 Toes to bar (while other athlete hangs from the bar)
10 Synchronized Thrusters 95/65
15 Calorie Machine (Athlete 1)
15 Calorie Machine (Athlete 2)
Rest a mandatory 1 minute before repeating until time expires

***With the scaled version you may scale any movement or weight further as needed, whether you complete knees high for toes to bar or lower the weight on the thruster. Scale the workout to your abilities.

Rest 5 minutes then directly into…

15 minute time cap

For time…
RX version

Athlete 1 – 50 Double Unders then…
Athlete 2 – 50 Double Unders
then into…
Athlete 1 – 4 Legless Rope Climbs (if males to 12 ft) + 10 Snatches 155/105 (ladies 1 legless + 3 regular climbs to 12 ft)
Athlete 2 – 4 Legless Rope Climbs (if males to 12 ft) + 10 Snatches 155/105 (ladies 1 legless + 3 regular climbs to 12 ft)

*Legless rope climbs only to 12ft which is about 3ft under the current white tape of the 15 ft mark (just estimate)

Scaled Version

100 Double Unders total as a team (split however desired) or 200 Singles or a 2:1 mix of each to equal the equivalent of 100 DUs
then into…
Athlete 1 – 8 rope climbs + 15 Snatches 115/85
Athlete 2 – 8 rope climbs + 15 Snatches 115/85

(may modify further on rope climbs and weight if needed, or combine an RX and scaled version together)

*Scale rope climbs as needed! Mix and match however you can to get the job done.

  1. Half rope climb = 1 climb
  2. 2 Rope walks = 1 climb
  3. 5 Ring Rows + 5 knees High (on the rig to imitate the climb) = 1 climb
  4. 10 ring rows = 1 climb