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.