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"Johnny" Class WOD

1.7K 6
  • “Johnny”
  • Teams of 2
  • For Time:
  • Buy-In: 600 Meter Run
  • 3 Rounds:
  • 19 Calorie Row (each)
  • 87 Erg Jump Overs
  • 7 Rope Climbs
  • Cash-Out: 600 Meter Run & 1 RAK*

In this “Johnny” memorial WOD, athletes will run 600 meters together to begin the workout. Both partners must return to the gym before beginning the next movement. Following the run, they will break up the 3 movements in the middle however they’d like, completing 3 rounds total. Athletes will complete 19 calories each on the rower. This does not have to be all at one time. For example, athlete 1 can row 10 calories and then athlete 2 can row 10 calories, followed by 9 and 9 each. The erg jump overs will be split amongst the team. Looking for a two foot take off and landing, counting a repetition each time the feet hit the floor. Rope climbs are also split between the teammates, with variations listed below in teaching section. After the 3 rounds, athletes will finish with another 600 meter run and a *Random Act of Kindness (RAK)!

If unable to run, complete one of the following:

600 Meter Row
60/42 Calorie Schwinn
42/30 Calorie Assault Bike

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On the opening run, want to find a pace that athlete 1 knows they can come in the door and immediately hammer away at least a fast 10 calories. The three round couplet approach is similar to most of the team workouts we do. Athletes should switch out before they start to slow down on each movement. Holding on for those extra few calories or a few more jumps will make the cycle time a little slower and make it more difficult for athletes to recover for the next set. The best rope climb strategy is typically just alternating reps due to the range of motion of the movement. Following the last rope climb, athletes should use the beginning meters of the run to settle, then find an aggressive pace to finish.

See more about Johnny and the standards for RAK here.

Source: wodwell.com
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