“Hang In There Partner”
Men's Fitness Benchmark WOD
- EMOM (with a Partner) for 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.
About the wod
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.