One sunny weekend morning, we figured we were in for a 25 minute partner WOD effort. We calculated wrong. 40 minutes and 1 second later, we were dazed and confused, wondering what hit us!
THE WORKOUT
“30 FOR TWO”
6 Rounds (with a Partner) for Time
30 Weighted Sit-Ups (25/15 lb)
30 Deadlifts (225/155 lb)
30 calorie Air Bike
Non-working partner must be in Plank Hold (off forearms) for working partner to accumulate reps.
More details:
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POST WOD NOTES
LISA: “This was absolutely horrible, and I will never do it again. I was targeting (with Jeremy) 25 minutes, and after the first round, which we did in 5:22 (I think) I knew that was a long shot.
Plank holds got worse, as expected, and our transitions got much slower. Overall we kept the workload the same from the start 15/15 on the sit-ups, 8/8/7/7 on the Deadlifts. And 13/17 on the air bike (except the first round).
The interesting thing about this workout was my heart rate never got very high besides the bike, and it all felt manageable. I didn't/couldn't move much faster, and with all these movements I feel very comfortable. But put them all together for 40 minutes and that changes things!
I'm going to think twice next time Jeremy says's "Do you want to do a partner workout with me?””
JEREMY: “We established our set sizes from the beginning and pretty much stuck with those - except for on the Echo bike.
Holding plank got rough toward the end!
I feel like we were moving pretty well, until round 4 when we were reaching for the chalk and the water bottle between sets a lot more.
Sets went like this:
Sit-Ups: 15/15 - planks not bad
Deadlifts: 8/8/7/7 - planks not so bad
Echo bike: 15/15, then 13 (Lisa) and 17 (Jeremy) - planks got tough, and we had to break during our sets several times in the last 3 rounds
Overall this was tough, and took way longer than expected! Schweaty puddles 😓”
TRAIN WITH US
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This workout is from WODwell's ELEMENT program by coach Joe Masley (Level-4 Trainer, Seminar Staff member, former Games Athlete, long-time affiliate owner). Every day, the program includes warm-ups, scaling options, equipment modifications, and accessory work for the athlete who trains at home.
Lisa is 41; Jeremy is 46. Parents of 3 who train under an hour a day to stay fit for whatever life throws at us! Why do you train?
1 окт 2024
