Wednesday 1.11.2023

Coach’s Notes:

Today we have two partner workouts that we originally did back in 2021, and were inspired by workouts from the ‘21 CF Games. Grab a friend and have some fun!

“FITNESS” & “PERFORMANCE”

A. In teams of two, against a 14-minute clock, complete as many rounds and reps as possible of:
12 Strict Pull-ups (Advanced: 4 Rope Climbs)
400/300 Meter Ski
200-ft Sandbag Carry (or KB Front Rack Carry)

Rest 4 minutes, and when the running clock reaches the 18:00....

B. In teams of two, against a 14-minute clock, complete the following:
30 Toes to Bar (or 40 V-Ups)
2400/1800 Meter Bike Erg
30 Toes to Bar
2400/1800 Meter Bike Erg
30 Toes to Bar
Max Meter Bike Erg in Remaining Time

*For both of the above workouts, partners will divide the work between themselves in whatever fashion they deem fit. Workouts can be completed in either order, with a 4-minute rest between each.

C. (Optional) Three sets of:
Plank or Weighted Plank Hold x 30-45 seconds
Rest while your partner works

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.