With partner, share the reps as you like.

100 Box jumps (60/50 cm)
100 Jumping pull-ups
100 Kettlebell swings (16kg)
100 Walking lunge steps
100 Knees to elbows
100 Push press (20/15kg)
100 Back extensions
100 Wallballs
100 Burpees
100 Double unders

TC 50

For time with a partner:
60 sit-ups
120 step-ups
60 V-ups
90 step-ups
60 sit-ups
60 step-ups
- step ups to a stair, or do step back lunges
- If you're training alone, split the reps

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Goal & Intensity:
Keep moving with purpose
Expect to feel your legs and core working consistently.
RPE 8

Option 1
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
17/12 -cal Row
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the row
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Option 2
AMRAP 20 with a partner:
5 strict straight leg raises
10 double-DB front squats (15/22.5 kg)
12/9cal row

– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the row
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Option 3
AMRAP 20 with a partner:
5 v ups
8 double-DB front squats (5/10 kg)
12/9cal row

– 1 person does a round, then the next person does a round.
– Maintain the same calories through all rounds.

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Goal & Intensity:
-Train core control, leg strength, and rowing endurance with a partner.
-Keep movements clean even when you start to breathe hard.
-Steady, controlled pace – alternating work gives you recovery, but rounds get longer so the pace naturally increases.
-Pace yourself early so you don’t burn out in the first rounds.
RPE: 7–8
Area of training and benefit: This WOD builds muscular endurance, core stability, and partner pacing skills. A great way to practice keeping quality movement under growing fatigue.

AMRAP 20:
3 Wall Balls
3 box jump-overs (51/61 cm)
6 Wall Balls
6 box jump-overs
9 Wall Balls
9 box jump-overs
etc..
– Add 3 reps to each movement until time expires.
- YGIG / round

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Goal & Intensity:
-Today we build stamina and lower-body explosiveness.
-Working in turns with your partner keeps the heart rate high but allows just enough recovery to push through more rounds.
-A long workout where wall balls and box jump-overs keep the movement constant.
-The beginning feels light, but the climbing reps quickly bring on fatigue.
-Agree on a steady pace with your partner – consistency scores more rounds than a rushed start.
RPE: 7–8 – steady discomfort throughout, with the last rounds demanding grit.
Why: This workout develops endurance, leg strength, and explosiveness, while partner work builds teamwork. A long conditioning piece balances the week’s heavier lifting or skill sessions.

12 rounds with a partner:
9/12-cal row
10 burpees
8 double-DB power cleans (15/22.5 kg)

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– Partners alternate rounds for 6 rounds each.
Goal & Intensity
-Go hard each round, recover while your partner works, and finish every round in under 2 minutes.
-Each effort feels like a short sprint, but the pace stays consistent across 6 rounds.
-Hit the rower aggressively from the first pull – it gives you “free” calories right away.
RPE: 8–9 → push hard during rounds, recover during partner’s turn.
Why: This workout builds the ability to go all-out in short bursts while improving both conditioning and strength endurance.

Option 1
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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Option 2
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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Option 3
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

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Goal & Intensity
-Build upper-body endurance and core control under sustained gymnastic effort.
-Partner work allows you to keep intensity high while maintaining clean, efficient movement.
-Alternating intervals of work and rest — one athlete moves while the other recovers, keeping heart rate high and recovery under pressure.
-Switch before you’re spent — shorter sets mean better quality reps and smoother pacing.
RPE: 8 → hard effort, but every rep should stay technically sound.
Why: This style of workout improves midline strength, shoulder stamina, and fast recovery between short, intense bouts — skills that carry over directly to higher-level gymnastics and longer WODs.

YGIG / Break anyhow
AMRAP 25 min

40 box jump over 24/30"
40 DB snatch 17.5/25kg
40 Chest to bar pull ups

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Goal & Intensity
-Build aerobic endurance and teamwork — the aim is to keep a steady, strong pace for the full 25 minutes.
-Alternating turns lets you push harder and keep reps clean.
-Long partner effort with shared work and strategic pacing.
-Each movement taxes your breathing differently, so recovery during your partner’s turn is key.
-Agree on your rep splits before starting and stick to the plan — consistency will save energy for the later rounds.
RPE: 8 → high but sustainable effort; every round should feel demanding without breaking your flow.
Why: This workout trains your ability to sustain intensity with limited recovery and to coordinate effectively with a partner — a great mix of conditioning and cooperation.

For 25 min

20 sit ups in synchro
30 hang power snatch (split anyhow)
20 devils press synchro
100 DU/SU split anyhow

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Goal & Intensity
-Move together, communicate clearly, and keep a steady pace for the full 25 minutes.
-A long partner workout where synchro movements force control, patience, and teamwork.
-Synchro reps count when both partners move at the same time—slow is smooth, smooth is fast.
-Snatch from the knee, no bouncing
-Divide the snatches and jump rope any way you like, aiming for quick, repeatable sets.
-RPE: 7–8 (challenging but sustainable).
Why this workout: This is about connection under fatigue—trust your partner and stay in rhythm.
Tip: Agree on a simple cue for synchro reps (counting, breathing, or eye contact) before you start.

2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (45 m) (15/22.5 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.

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Goal & intensity
-Build teamwork and pacing in a partner for-time workout.
-Train aerobic capacity and muscular endurance through alternating work efforts.
-Long, sustained partner work with alternating efforts keeps heart rate elevated without all-out sprinting.
-Bike calories, walking lunges, and wall walks challenge both cardio and body control under fatigue.
-Recommended RPE 8/10 — hard effort that stays controlled and consistent throughout the workout.
Coach’s tip:
Agree on a switch cue before starting so transitions stay smooth and you don’t waste time.

Timecap: 26min

Target time: Approximately 18–23 minutes for most, if pacing and transitions are managed well.

20 minutes of

5+5 1- arm KB swing
5+5 KB push press
5+5 KB clean

RPE 8

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Goal & Intensity
-Build unilateral strength, coordination, and work capacity.
-Partner format allows you to push intensity while still recovering.
-Short, intense sets followed by rest while your partner works.
-Expect fatigue in shoulders and midline over time.
RPE 8 - Work hard during your turn, but recover enough to stay consistent.

Coach’s Tip
Use your hips in the swing and stay stable overhead.
Choose a weight that allows clean, controlled reps every round.