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by Pete Marjamaa

“Partner 3”

Coach Creation WOD

1.6K 35
  • For Time (with a Partner)
  • 600 meter Run
  • 30 Deadlifts (315/225 lb)
  • 60 Double-Unders
  • 600 meter Run
  • 30 Hang Clean-and-Jerks (185/125 lb)
  • 60 Double-Unders
  • 600 meter Partner Run
  • 30 Ring Muscle-Ups
  • 60 Double-Unders

Complete all movements as fast as possible.  Partners must both run and perform double-unders together and can split up the barbell movements and ring muscle ups in any way.

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

Tips and Strategy

315/225 for reps is a lot for most people so be sure to use a weight that is not going to risk injury. Find a partner who is of similar strength and skill as you so one of you doesn’t end up doing most of the work. 15 reps each for these movements makes 3×5 or 5 sets of 3 for each athlete a good starting point.

Intended Stimulus

This is a heavier and more advanced partner WOD resembling some hero WODs. This should be a shorter partner WOD, taking around 20 minutes. This should not take longer than 30 minutes. Each run should take no longer than 3:30 and the two barbell movements should take about 2:00-2:30. The ring portion should take no longer than 4 minutes.

Scaling

Intermediate
For Time
600 meter Run
30 Deadlifts (225/145 lb)
60 Double-Unders
600 meter Run
30 Hang Clean-and-Jerks (135/85 lb)
60 Double-Unders
600 meter Partner Run
30 Ring Pull-Ups
60 Double-Unders

Beginner
For Time
600 meter Run
30 Deadlifts (95/65 lb)
60 Single-Unders
600 meter Run
30 Hang Clean-and-Jerks (135/85 lb)
60 Single-Unders
600 meter Partner Run
30 Ring Rows
60 Single-Unders

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Background: The theme of barbells, running and double-unders comes up a lot due to available equipment in my classes. Sometimes you forget about your more advanced attendees and the heavier weight with the more complex movements (ring muscle-ups) allows me to “throw them a bone.”

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