Partner workout; I Go, You Go

2x 1:00 ON/OFF , then
2x 0:45 ON/OFF , then
2x 0:30 ON/OFF

90 seconds rest between station

A). Echo bike
B). SkiErg
C). BikeErg

Goal is MM-pair >180 Cal, FF-pair >125Cal
One machine / pair -> Smooth and fast transitions

FOR TIME
1500m row/ski/3000m bike
30 Alt. DB Front Rack Lunges @2x20/12.5kg/ KB 2x20/12kg
100 Du/150 Su
25 burpee Pull up/ 8-12 bar muscle up
100 Du/150 Su
30 Alt. DB Front Rack Lunges
1500m row/ski/3000m bike

Timecap : 20 mins

REST 3 mins

AMRAP 6 mins
1-2-3-4-5…
Devilpress@2x20/12,5kg
V-up

3 Rounds:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side
12 Calorie Row or Bike + 5 Walkouts
9 Calorie Row or Bike + 1 Round of “Strict Cindy” (5 pullup + 10 pushup + 15 air squat)

DELOAD WEEK

3 rounds:
6-8 strict ring dip
6-8 strict pull-up
Rest 1,5min

Partner WOD ‘I go U go’
Double KB
100 Thruster
100 Russian Swing
100 Push Press
100 Alt Lunges
100 Squat
Timecap: 30mins

Afterparty

3 rounds of
10/10 m Bottoms-Up Carry
Rest: 30 seconds between sets

Deadlift

4-2-1-4-2-1

Go Every 3:00

DU skills

5 rounds 30s work/ 30s rest
Double unders
wall walk/inch worm
kb swing

10 min AMRAP
50 DU
10 push ups
10 pull ups
10 cal row