P6 CrossFit – Team WOD
I had no idea what to do (AMRAP – Reps)
Partner Workout:
75 double unders (each, at the same time)
25/20 cal bike erg (while Partner 2 is on rower then switch)
25/20 cal row (while Partner 1 is on bike erg then switch)
50 synchro Toes to bar OR GHDs
25/20 cal bike erg (while Partner 2 is on rower then switch)
25/20 cal row (while Partner 1 is on bike erg then switch)
75 double unders (each, at the same time)
-Rest until 15:00-
Partner Workout:
75 double unders (each, at the same time)
25/20 cal bike erg (while Partner 2 is on rower then switch)
25/20 cal row (while Partner 1 is on bike erg then switch)
50 synchro Burpee Box Get over 48″/40″
25/20 cal bike erg (while Partner 2 is on rower then switch)
25/20 cal row (while Partner 1 is on bike erg then switch)
75 double unders (each, at the same time)
-Rest until 30:00-
Partner Workout:
75 double unders (each, at the same time)
25/20 cal bike erg (while Partner 2 is on rower then switch)
25/20 cal row (while Partner 1 is on bike erg then switch)
30 Rope Climb
25/20 cal bike erg (while Partner 2 is on rower then switch)
25/20 cal row (while Partner 1 is on bike erg then switch)
75 double unders (each, at the same time)
*IF No machines, Sub 500m Run together
**Perform same rep scheme if going individually
Athletes Notes
TARGET SCORE
Target Time each set: 9-11 minutes
Time Cap each set: 13 minutes
STIMULUS
Here is some volume for us all! Each workout is mainly aerobic with some muscular fatigue that will creep in with the 80 reps of each T2B/GHD, Burpee box get over, and Rope Climb.
WORKOUT STRATEGY & FLOW
Double Unders: Stay steady and hold on for unbroken or 2 sets at most!
Row and Bike: Stick with moderate/fast pace you can maintain for each set throughout all the workouts! You should finish under 1:30 for each 30 calorie.
GHDs: See if you can stick with consistent sets of 20+
Burpee Box Get Over 48″/40″ – go for 7-8+ reps on the minute. Stay moving
Rope Climbs: Try to be ready to jump right back on the rope after your partner comes down. Big jump and pull!
SCALING
Scale to finish near the target score:
Partner Workout:
60 double unders (each, at the same time)
20/14 cal bike erg (while Partner 2 is on rower then switch)
20/14cal row (while Partner 1 is on bike erg then switch)
60 synchro Toes to bar
20/14 cal bike erg (while Partner 2 is on rower then switch)
20/14 cal row (while Partner 1 is on bike erg then switch)
60 double unders (each, at the same time)
-Rest until 15:00-
Partner Workout:
60 double unders (each, at the same time)
20/14 cal bike erg (while Partner 2 is on rower then switch)
20/14cal row (while Partner 1 is on bike erg then switch)
50 Synchro Burpee box get over 40″/32″
20/14 cal bike erg (while Partner 2 is on rower then switch)
20/14 cal row (while Partner 1 is on bike erg then switch)
60 double unders (each, at the same time)
-Rest until 30:00-
Partner Workout:
60 double unders (each, at the same time)
20/14 cal bike erg (while Partner 2 is on rower then switch)
20/14cal row (while Partner 1 is on bike erg then switch)
15 Rope Climbs
20/14 cal bike erg (while Partner 2 is on rower then switch)
20/14 cal row (while Partner 1 is on bike erg then switch)
60 double unders (each, at the same time)
*Perform same rep scheme if going individually
Deadlift (5×3 @ 75-80%)
Cool down/Finisher
Banded hamstring stretch 2:00 R/L
Lat smash 2:00 R/L
Downward Dog to Cobra 2:00
