“Hang In There Partner”

Men's Fitness Benchmark WOD

  • EMOM (with a Partner) in 20 minutes
  • 5 Thrusters (95/65 lb)
  • 5 Burpees
  • While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

namesake photo
This partner WOD was listed in an October 2016 article by Men's Fitness as one of their "best CrossFit WODs to do with a partner."

The goal with this EMOM (every minute on the minute) workout is an approximately 1:1 work to rest ratio, which means the working partner wants to try to finish the thrusters and burpees each round in around 30 seconds, for the entire workout.

Find a combination of movements that is challenging to complete in 30 seconds each round, in order to maintain a 1:1 work/rest ratio.

Intermediate athletes will find this more of a warm-up than a workout. To up the difficulty consider adding one thruster and/or one burpee to each round (even one extra rep each round will make a difference), or add a little weight to the thrusters. You can also scale up the difficulty of the hang (with a knee raise or an L-hang, or a weighted hang with a dumbbell between the legs).

Beginner: Reduce the number of reps (of thrusters and/or burpees) or weight on the barbell, or perform no-push-up burpees. If scaling the hang hold, use a rubberband (from the bar to below bent knees) to reduce load on the grip.
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