WODconnect

Workout list by Pasi Pakarinen With partner

  • For time with a partner Workout

    20 synchronized burpees
    20 rope climbs
    20 synchronized burpees
    20 wall walks
    20 synchronized burpees
    20 Bar muscle-ups
    – Share the rope climbs, wall walks, and muscle-ups as needed.

    Scaled WOD
    For time with a partner:
    10 synchronized burpees
    20 pull-to-stands
    10 synchronized burpees
    20 inchworms
    10 synchronized burpees
    20 Banded strict pull ups
    – Share the pull-to-stands, inchworms, and pull-ups as needed.

  • AMRAP 20 with a partner Workout

    10 feet-elevated ring rows
    10 ring dips
    10 box jumps (51/61 cm)
    – Partners alternate full rounds.

    Scaled WOD
    AMRAP 20 with a partner:
    10 ring rows
    10 foot-assisted ring dips
    10 box step-ups
    – Partners alternate full rounds.

  • Partner Badger Workout

    3 rounds for time with a partner:
    30 squat cleans (30/42,5 kg)
    30 pull-ups
    1000m row/1000m ski/2000m C2Bike
    – Athletes Ergo together and break up the cleans and pull-ups as needed.

    Scaled WOD
    3 rounds for time with a partner:
    30 squat cleans
    30 jumping pull-ups
    800m row/800m ski/1600m C2Bike

  • "Partner CHAD1000X" Workout

    BENCHMARK
    For time with a partner:
    1,000 weighted box step-ups (15/20 kg) (51/51 cm)
    – Partners work at the same time.

    Scaled WOD
    For time with a partner:
    1,000 unweighted step-ups
    – Partners work at the same time.

  • BASIC CONDITION Workout

    AMRAP 20 with a partner:
    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-cal 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.

  • BASIC CONDITION Workout

    2 rounds for time with partner
    2,000-m row
    50 burpee pull-ups
    – you go, i go
    – time cap 35min

    SCALED WOD
    2 rounds for time with partner
    1600-m row
    50 burpees
    – you go, i go
    – time cap 35min

  • AMRAP 15 with a partner Workout

    10 shuttle runs
    3 power snatches (43/61 kg)
    – Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.
    – Add 3 power snatches each round; share reps as desired.
    – Shuttle run is 7,5m out and back.

    Scaled WOD
    AMRAP 15 with a partner:
    8 shuttle runs
    3 power snatches
    – Partner A does 4 shuttle runs, and then Partner B does 4 shuttle runs.
    – Add 3 power snatches each round; share reps as desired.
    – Shuttle run is 7,5m out and back.