Partner Workout

Apr 27 – Partner workout

By |April 27th, 2019|


With a partner complete AMRAP in 3 rounds of:KB Swing 24/16kgPull UpsPush Press 40/30kgJumping LungeBurpeesScale as required.1 partner works at a time for a minute at each station.So partner 1 does 1 minute of KBS then partner 2 does 1 min of KBS then partner 1 does 1 minute of pull ups and so on until 30 minutes has elapsed.


FREE […]

Mar 30 – Obstacle fun :-)

By |March 30th, 2019|


Teams of 3 Team Obstacle Course 3 Min AMRAPs, 2 min Rest between AMRAPS Yoke-Yoke-Wall 1 x 30kg Ball 2 x 20kg Balls (1 round is all balls and team over last wall or yoke) 10m Over-Under Box Hurdles (1 round is all team members over 10m line) Row-Bike-Row Calories (Score is Cal divided by 3) Farmers Walk […]

Mar 9 – Free Intro Workout and 19.3

By |March 9th, 2019|


“19.3 that is not 19.3” 20 Min AMRAP: 25 feet Walking Lunge 20/15/10/0kg5 Box Step Ups 24/20″ 20/15/10/0kg

5 HR Push Ups/3 Negatives75 feet Waiter Walk 20/15/10/0kgCan be done solo or partner up and take this one on in a you go, I go format. Partner A lunges, then Partner B lunges, continue through the workout until Partner B does the […]

Feb 9 – Swim WOD at McKenzie Pool

By |February 9th, 2019|


“Mini Rocket”

20 Min Partner AMRAP

Complete as many rounds as possible in 20 minutes of: 50m swim 10 push-ups 15 squats or sub 30 Squats.

Done as a partner workout, in a you go, I go format (Partner A swims, Partner B swims, Partner A does push ups, Partner B does push ups etc…).


Weight Training for Swimmers: A Letter from Your Strength […]

Jan 19 – Partner workout

By |January 19th, 2019|


In teams of two, complete 10 rounds for time of: 20 Kettlebell Swings 24/16kg 15 Wall Ball Shots 20/14# to 10/9′ 10 Toes to Bar Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 20 Kettlebell Swings, Partner B does 15 Wall Ball Shots, Partner A does […]

Dec 22 – Partner Saturday :-)

By |December 22nd, 2018|


Max rounds in 24 minutesPartner WOD, partners complete each movement before the team moves onto the next movement. 10 Thrusters 40/30kg6 Burpees10 KB swings 24/16kg