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by Pete Marjamaa

“Partner 2”

Coach Creation WOD

4.9K 54
  • For Time (with a Partner)
  • 4,000 meter Row
  • 3,000 meter Bike
  • 2,000 meter Ski
  • 1,000 meter Run
  • Every 5 minutes, each partner completes:
  • 10 Bar Facing Burpees
  • 10 Push Presses (95/65 lb)
  • 3 Ring Muscle-Ups

Partners trade-off every minute except for on the run. Every 5 minutes, no matter where they are, they will complete the 3 movements. When the partners get to the run, they are no longer required to do the 3 movements.

Score is the time it takes to finish all of the movements.

Scaling

Intermediate
For Time (with a Partner)
4,000 meter Row
3,000 meter Bike
2,000 meter Ski
1,000 meter Run

Every 5 minutes, each partner completes:
10 Bar Facing Burpees
10 Push Presses (95/65 lb)
3 Ring Pull-Ups

Beginner
For Time (with a Partner)
2,000 meter Row
1,500 meter Bike
1,000 meter Ski
500 meter Run

Every 5 minutes, each partner completes:
10 Bar Facing Burpees
10 Push Presses (65/45 lb)
3 Ring Rows


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Background: I’ve always liked workouts that had a break every 2-3-4 minutes. Like Bird Box, this one forces you to get through the burpees, thrusters and ring muscle-ups quickly while being, possibly, extremely tired.

Intended Stimulus: This is a fun workout that will be relatively low impact. The row and bike will be miserable if the athletes decide to push the pace and get caught at one or two of the 5-minute intermissions. Due to the low weight and low impact nature, athletes could use this as a recovery workout and really pace themselves, even reducing the total workload or putting a time cap on each segment.

Strategy: Decide what you want this workout to be. 1:1 intervals can be extremely taxing by the end of this workout if you push too hard at the beginning. Keeping track of time will be a little tricky because athletes will work for only 1 minute at a time, but the intermissions will throw that timing off a little bit.

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