“Hang In There Partner” is a good little 20-minute warm-up WOD to do with a partner: https://wodwell.com/wod/hang-in-there/
Find this and thousands more WODs on wodwell.com. If you’d like to see…
+ Even More Workouts
+ Warm-Ups & Progressions
+ Workout Modifications
+ A Mobile App
…then back us on Kickstarter:
“Hang In There Partner”
EMOM (with a Partner) in 20 minutes
5 Thrusters (95/65 lb)
While partner hangs from Pull-Up Bar (we used Rings)
Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.
We originally found this workout in a list of partner WODs posted by menshealth.com, but I’m not sure who originally created it. It’s not as intense as a typical CrossFit WOD.
We (Nik and Jeremy) thought this would be more of a warm-up than a workout, and it was. The main challenge was trying to keep the thrusters and burpees around 24-28 seconds per round. To up the difficulty next time we’d add one thruster and/or burpee to each round – or add a little weight to the thrusters. Even one extra rep each round will make a difference. You could also scale up the difficulty of the hang (eg: knee raise or L-hang, or weighted hang with a dumbbell between the legs).
Overall, this workout was (and EMOMs generally are) a great way to get nice and warm before a fast sprint-type workout – which is exactly what we did.
Subscribe for more videos like this:
Jeremy is a 42-year-old “masters” athlete (205 lb) who has been CrossFitting since 2011 and works out mostly in my home garage these days. Along with my wife, Lisa, I’m a co-creator of WODwell and wodwell.com