Wednesday March 22nd
23.03.22
INTENDED STIMULUS
17:00-24:00.
Squats and KB swings in 1:30 or less.
Sets of 5+ on the squats and KB swings.
2:00 or less on the sit-ups.
Maintain a sprint pace throughout the workout with one person working and the other resting for all movements.
RX
5 rounds for time with a partner:
20 front squats (115/75 lb)
30 kettlebell swings (70/53 lb)
40 partner medicine-ball sit-ups (20/14 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
LEVEL 2
5 rounds for time with a partner:
20 front squats (95/65 lb)
30 kettlebell swings (53/35 lb)
40 partner medicine-ball sit-ups (16/12 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
LEVEL 1
5 rounds for time with a partner:
20 goblet squats (35/26 lb)
25 kettlebell swings (35/26 lb)
30 sit-ups
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
SKILL WORK
Rest, stretch, and recover!
STRETCHING
1:00 foam roll upper back
1:00 foam roll quads
WHITE BOARD BRIEF
Target time | 17:00-24:00
This partner workout is designed to force quick sprints while one person gets to rest.
Use a moderate load for the squats and heavy for the swings. If this feels lighter, aim to complete 10 and 15 unbroken reps respectively each round. Or, break the rounds into several sets of 5+ reps at a time.
One of you will sit-ups and toss the ball to the other partner who will remain in the upright position until the ball is thrown back. 1 sit-up + throw/partner = 1 rep.
We’ll scale the load for all three movements as needed to allow for one partner to always remain moving. As long as one person is always working, the stimulus should be achieved.
We’re going to hit a faster warm-up to provide some extra cool-down time at the end of class. Expect to move fast during the preparation for the workout.
