Partner
AMRAP 20:
P1: 15 T2B + 15 Thrusters
P2: Max Calorie Bike

* Switch Stations When P1 Finishes

Score: Total Bike Calories

– Goal is for the T2B and thrusters to take 2 minutes or less. You’ll switch when P1 finishes the 30 total reps.
– Intended Intensity: RPE 6-7
– Target Loading: Light (35-45%)
– Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
– Target Score: 250-400 Calories

1,000/900m Row

4 Rounds:

5 S2OH

20 DU

750/675m Row

3 Rounds

5 S2OH

20 DU

500/450m Row

2 Rounds:

5 S2OH

20 DU

250/225m Row

1 Round

5 S2OH

20 DU

Barbell ADV RX 115/85 RX 95/65

4 Rounds:

5 Hang Power Cleans 165/115

10 Lateral Burpees Over the Barbell

200, Run

2 Rounds For Time:

25 DB Push-ups

50/40 Cal Row

100m Farmers Carry 32/24kg KB

5 Rounds For Time:

600m Run

20 Box Jumps or Step-ups

20 KBS 25/16kg

2 Rounds

100m Run

1,000m Ski Erg

100m Run

20 Thrusters 95/65

100m Run

20 Wallballs 20/14

100m Run

1,000m Row

100m Run

20 Lunges with Wallball

100m Run

100m Farmers Carry 50/35

100m Run

Partner WOD

AMRAP 9:
800M Run
Max Rounds Triplet

Directly Into…

AMRAP 7:
600M Run
Max Rounds Triplet

Directly Into…

AMRAP 5:
400M Run
Max Rounds Triplet

Directly Into…

AMRAP 3:
200M Run
Max Rounds Triplet

* Alternate Triplet Movements w/ Partner
* Pick up Where You Left Off After Run

Triplet:
5 Dumbbell Front Squats, 50 / 35 lbs
5 Strict Pull-ups
5 Burpees

Score: Rounds + Reps

– Notes: Run together with your partner and complete max rounds of the triplet with time remaining in each AMRAP. You’ll alternate like this – P1: 5 front squats, P2: 5 strict pull-ups, P1: 5 burpees, P2: 5 front squats… Choose weights and variations for all movements you can complete unbroken throughout. Pick up where you left off following the run. Ex: If you got through 3 front squats, the partner who was on that station will do 2 reps to complete the 5 reps. Mark a round after each set of burpees is completed. Both partners must be back for the triplet work to begin.
– Intended Intensity: RPE 6-7
– Target Loading: Light
– Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
– Target Score: 10-20 Rounds

Every 10:00 x 3 sets:

800m Run

any machine in remaining Time

The goal of this workout is to improve cardio endurance. Aim to stay at a zone 2 pace throughout

The low-intensity workout is designed to increase blood flow, aid in muscle recovery and improve endurance without adding significant stress to the body. You should be at a conversational or slightly higher pace. Something you can maintain for a long period of time.

5 Rounds For Time:

5 S2OH

10 Deadlifts

15 Box Jump Overs

Barbell: 115/85