Saturday 5.13.2023

*Coach’s Note: Today’s partner workout is a great way to prepare for our upcoming “Memorial Day MURPH.” If you want to accumulate volume on the Kipping Pull-up, you can substitute them in here for the Stricties (if appropriate).

“FITNESS” & “PERFORMANCE”

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
4 Strict Pull-Ups
8 Burpees
12 Goblet Squats

*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.
*If you want to use this as "MURPH" prep, you can sub in 4-8 Kipping Pull-ups for the Strict Pull-ups each round.

“BURN”

In teams of two, switching every 30 seconds, complete SIX sets for max reps/calories of:
60 Seconds of Burpees
60 Seconds of V-Ups
60 Seconds of Jumping Air Squats
60 Seconds of Bike Erg, Ski Erg, or Echo Bike
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets