*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


Partner WOD!

60-50-40-30-20-10 of

  • Calorie Row
  • Wall Balls (14/20)
  • Calorie Bike

*Break repetitions up between partner as you see fit, both partners do equal work.

*1 Partner works while other partner rest

Stimulus Goal:

Why Do This Workout?  Get better at working with people again!  This workout should feel like 1 to 1 work to rest ratio sprints. It will drastically improve your lower body sprinting and anaerobic capacity. This will make your legs look more ripped. 

Duration and Feel: This workout will likely take about 25 minutes or longer, depending on your lower body power output.  Definitely don’t let it take longer than 35 minutes.  Split up the reps however you want, but you should be pushing a hard pace whenever you get on an erg or grab the wallball.  I know there are people that will be shorter on the 25 minute spectrum, and other that will take longer.  In either case, you and your partner really need to push each other. 

Scaling Options: Lighter weight on the wallball. Cut the reps down if a groups is taking too long.