With a partner:

100-m farmers carry
(2x 16/24kg)
300 row ( each )
30 KB goblet squats (16/24 kg)

– Partners complete row each and split
goblet squats and farmers carries as desired.
RPE 6

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Goal & Intensity
-Build aerobic capacity, grip strength, and leg endurance.
-Partner format allows steady work with manageable fatigue.
-Long, steady effort for 30 minutes.
You should move continuously with controlled breathing.
RPE 6 - You should be able to keep a conversation pace throughout.
Coach’s Tip
Break carries and squats early to avoid grip and leg fatigue.
Use the row as a steady, controlled effort to recover.

With a running
clock for 40 min

with a partner / break anyhow

20 wall balls
30 box jump over
800m easy row

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-Long aerobic partner workout
-Focus on steady movement and sustainable pacing
-RPE 6Moderate effort, you should never feel close to max intensity
-Switch before fatigue slows you down
-Consistency matters more than speed
Strategy:
Wall Balls
-Break early if needed
-Maintain breathing rhythm
Box Jump Overs
-Smooth and steady pace
-Step-down is completely fine
Row
-Keep it truly easy
-Use it to recover before the next round

400m odd object carry
400-m run
100 KBS 16/24kg

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Long aerobic partner workout
Build endurance, work capacity, and teamwork
RPE 6–7
Sustainable effort for the full 30 minutes
Coach tip
Keep moving and switch before fatigue slows you down
Smooth transitions are more valuable than big efforts
Odd Object Carry:
Short, frequent switches usually work best
Keep the object close to your body
Run:
Controlled pace
Recover while moving
Kettlebell Swings:
Break into manageable sets early
Save your grip for later rounds
Target
Most pairs: 3–5 rounds
Strong pairs: 5+ rounds

40 min

with a friend

800m run (both run)
then split anyhow
50 Axl bar deadlift 39/49kg
50 sit ups
50 chest to bar pull ups

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Long aerobic partner workout with pulling and grip fatigue
Focus on consistency and movement quality over intensity
RPE 6–7: Steady, sustainable effort for the full 40 minutes
Communicate often and switch before fatigue slows you down
Keep moving rather than chasing big sets

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Strategy
Run:
Controlled pace together
Should elevate breathing, not spike it

Axle Bar Deadlift:

Short sets work best
Keep a strong brace and active lats

Sit-Ups:

Smooth and relaxed
Good place to recover slightly

Chest-to-Bar Pull-Ups:

Break early into manageable sets
Avoid failure to protect grip

For 40 min

1000m run together
then split anyhow
50 air squats
30 toes to bar
10 wall walks
RPE 8

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Long partner workout combining aerobic work and gymnastics
Build sustainable work capacity while managing core and shoulder fatigue
RPE 8: A steady, challenging effort from start to finish
Coach tip
Run together at a controlled pace
Communicate often and switch before fatigue slows you down
Strategy
-Run:
Stay together
Finish ready to work, not exhausted
-Air Squats:
Short, quick sets work well
Keep moving continuously
-Toes-to-Bar:
Break early into manageable sets
Avoid going to failure
-Wall Walks:
Small sets keep quality high
Focus on smooth, controlled movement

💡 Coach note:

The best partner teams don't do the biggest sets—they make the smartest switches.

👉 "Share the work. Keep the pace."

AMRAP30
YGIG

20 BMU
40/30 Cal bike erg
15 Wall walk
400m Run
30 DDB Box Step overs / 22,5/15kg x 2