60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.

Scaled Wod
For time with a partner:
30 synchronized AbMat sit-ups
42/60 calories
30 laying toes-to-bars
30/40 calories
60 synchronized strict hanging knee raises
16/20 calories
– Use any machine for calories.

For time with a partner:
21 thrusters
12 rope climbs/ pull to stand
15 thrusters
9 rope climbs/ pull to stand
9 thrusters
6 rope climbs/ pull to stand
– Each partner completes the designated number of thrusters, then split rope climbs as needed.

25min. amrap with partner
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns.

160 double-unders/single-unders
160 AbMat sit-ups
160 double-unders/single-unders
160 DB push presses (15/22.5 kg)
160 double-unders/single-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.

30 shoulder-to-overheads (42,5/60 kg)
60 walking lunges
90 double-unders
- yo go, i go

Scaled WOD
3 rounds for time with a partner:
30 shoulder-to-overheads
60 walking lunges
90 single-unders
- yo go, i go

7 push presses
7cal ergo
7 burpees
- One partner completes a full round at a time before switching for 10 rounds each.
- time cap 35min

Scaled WOD
20 rounds for time with a partner:
5 push presses
5cal ergo
5 burpees
- One partner completes a full round at a time before switching for 10 rounds each.
- time cap 35min

30-cal row
20 burpees over the rower
10 power cleans (47/70 kg)

Scaled WOD
20-cal row
16 burpees
8 power cleans

31 back squats (42,5/60 kg)
12 power cleans

Scaled WOD
5 rounds for time with a partner:
20 back squats (15/20 kg)
12 hang power cleans

BENCHMARK
3 rounds for time with a partner
30 squat cleans (30/42,5 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

Scaled Wod
3 rounds for time with a partner:
30 hang squat cleans
30 ring rows
40cal ergo
* -you go, i go*

Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Scaled WOD
AMRAP 20 with a partner:
Max-calories on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.