Saturday March 19th

Teams of 4
5 rounds each
2 minutes per station

Rest 3 Minutes as a team after the last person finishes
Then 4 round each
30 seconds per station
when person finished the row they immediately go to the ski.

Warm up

AMRAP 10 Minutes w/partner (All Movements performed at together)
100m Run
10 Spiderman Lunges
100m Run
10 Empty Bar Thrusters
100m Run
10 Ring Rows

For Time with a Partner:
Run 400m, together
100 Jumping Lunges (split)
Run 400m, together
100 Thrusters 75/55lbs (split)
Run 400m, together
30 Muscle ups (split)
Run 400m, together

Feel: Cardio

Pacing: Sustain

Target Score: 20-25 Minutes

Firebreather Score: Sub-16 Minutes


  • Run: Should not exceed 2:30 to complete or the distance should be shortened. Machine is 500m Row/Ski or 1,000m Bike. If needed, athletes may use different machines so they are still moving at the same time.
  • Jumping Lunges: Can be stationary lunges for athletes who cannot perform this ballistic movement or scaled to jump squats/air squats for athletes who struggle with single leg strength
  • Thrusters: Athletes should be able to perform at least 15 reps when fresh with their barbell.
  • Muscle Ups: May be performed on the bar (they are written as ring). Scale Muscle ups to jumping muscle ups, low ring muscle ups, burpee pull ups, or any challenging pulling movement. May also reduce reps.

Coach Focus: At most, this workout should be capped at 25 minutes (10 minutes of running, plus 5 minutes for each non-running movement) but some teams may finish in closer to 15. Remind athletes that in a partner workout like this that it is good to break things up early and often to keep the intensity high