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by Pete Marjamaa

“Partner 1”

Coach Creation WOD

4.6K 76
  • AMRAP (with a Partner) in 25 minutes
  • 50 Clusters (135/95 lb)
  • 1,000 meter Run
  • 50 Deadlifts (275/185 lb)
  • 1,000 meter Run
  • 50 Bar Facing Burpees
  • 1,000 meter Run

“You go-I go” style where 2 or 3 partners will go through the barbell movements attempting to partition reps as evenly as possible. The run will be a classic “partner run” where athletes will run together.

Score is total reps accumulated in 25 minutes.

Scaling

Intermediate
AMRAP (with a Partner) in 25 minutes
50 Clusters (95/65 lb)
1,000 meter Run
50 Deadlifts (185/135 lb)
1,000 meter Run
50 Bar Facing Burpees
1,000 meter Run

Beginner
AMRAP (with a Partner) in 25 minutes
50 Clusters (65/45 lb)
400 meter Run
50 Deadlifts (115/95 lb)
400 meter Run
50 Bar Facing Burpees
400 meter Run

You can also substitute a low impact ergometer like a rower or bike. Three to four athletes can work together on this one.


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Background: Workouts like this work well with my functional fitness class. Barbells are available and the outdoor track is close by, which is 100 m from the building. 2 laps, plus the distance to and from the building, conveniently, equal 1,000 meters.

Intended Stimulus: With two athletes this workout should feel difficult with the moderate cluster and deadlift weight. The speed of the deadlift reps won’t allow a lot of rest and the longer time under tension throughout each cluster will make it difficult to get through this workout “unbroken.”

Stimulus: Take deep breaths when you are resting, use the first 100-200 meters of the run to allow your heart rate to come down. Even though you have a partner, be sure to not come out too hot when doing any of the barbell movements.

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