HALLOWEEN THROWDOWN
Partner Workout
Rx+, Rx, Scaled version…Comp Level at the bottom
For Reps:
0:00-10:00
AMRAP 8
400m Run together (scaled split) BUY-IN
C2B x 20 (Rx+ strict pull-ups, Scaled chin over bar or band)
Cleans x 10 @Rx+ 155/110, Rx 135/95, Scaled 115/80 or less (from the ground, power or squat)
—————
10:01-20:00
AMRAP 8:
400m Run together (scaled split) BUY-IN
Rope Climbs x 4 @Rx+ Legless, Scaled Rope Pulls x 8
Front Squats x 20 @Rx+ 135/95, Rx 115/80, Scaled 95/65 or less
—————
20:01-30:00
AMRAP 8
400m Run together (scaled split) BUY-IN
Burpees x 20 (Rx+ synchronized)
Wall Balls x 30 @20/14 (Rx+ partner or each do reps separately if using different weights)
—————
30:01-38:00
AMREP 8
400m Run together (scaled split) BUY-IN
Alt. DB Snatch x max reps @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
Row x max calories
*both working at the same time, switch whenever you want
COMP LEVEL:
For Reps:
0:00-10:00
AMRAP 8
400m Run together BUY-IN
Bar Muscle-ups x 12
Cleans x 10 @185/130 (from the ground, power or squat)
10:01-20:00
AMRAP 8:
400m Run together (scaled split) BUY-IN
Legless Rope Climbs x 4
Front Squats x 20 @155/110
20:01-30:00
AMRAP 8
400m Run together (scaled split) BUY-IN
Synchronized Burpees x 20
Partner Wall Balls x 30 @30/20 (or each do reps separately if using different weights)
30:01-38:00
AMREP 8
400m Run together (scaled split) BUY-IN
Alt. DB Squat Snatch x max reps @70/50
Row x max calories
*both working at the same time, switch whenever you want
METCON: “Valor”
Partner Workout
Running Clock
AMRAP 12:
Buy-in: 40 x Barbell Rollouts @95/65 (Rx+ synchronized T2B, scaled lying straight leg raises)
30 x Inverted Rows (Rx+ Strict Pull-ups x 30/24, Scaled Ring Rows so you can modify stance)
40 x Box Jumps @Rx+ 30/24, Rx 24/20, Scaled 20/16 or less
30 x Bar Dips (Rx+ Ring Dips, Scaled Bench Dips)
*bar is set in the rack at approx. waist height for the rows and dips
—6 min rest—
AMRAP 12:
Buy-in: 50 x Partner MB Sit-up @20/14 (Rx+ both sit-up each time, Scaled 14/10) *split reps
40 x Sprawl to MB Pass @20/14 (Rx+ sprawl on MB, Scaled 14/10) *split reps
50 x Air Squats (Rx+ Synchronized)
40 x Wall Sit pass @20/14 (Scaled 14/10)
*you do not have to do the same level as your partner, it is possible to have one at Rx+ and one at scaled or any combination
METCON: “Sweet November”
Partner Workout
AMRAP 15:
400m Plate Carry (both people walking, switch who carries every 100m) @Rx+ 45/35, Rx 35/25, Scaled 25/15
60 x Plate Ground to Overhead (split reps)
80 x Plate Russian Twists (split reps)
—5 min rest—
AMRAP 10:
5 x Synchronized Burpees
20 x Ring Rows (split reps)
5 x Synchronized Burpees
40 x Push-ups (Rx+ Diamond, Scaled knees, split reps)
5 x Synchronized Burpees
80 x Air Squats (split reps)
METCON: Partner MSFU
For Time:
90 x Pull-ups (scale to jumping as needed)
500/400m Row (400/320m Ski, 20/16 cal AAB)
80 x Push-ups (scale to knees if needed)
500/400m Row (400/320m Ski, 20/16 cal AAB)
70 x KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less
500/400m Row (400/320m Ski, 20/16 cal AAB)
60 x SA KB Clean and Jerk @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less
500/400m Row (400/320m Ski, 20/16 cal AAB)
50 x Air Squats
500/400m Row (400/320m Ski, 20/16 cal AAB)
50 x Air Squats
500/400m Row (400/320m Ski, 20/16 cal AAB)
60 x Single Arm KB Clean and Jerk @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less
500/400m Row (400/320m Ski, 20/16 cal AAB)
70 x KB Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less
500/400m Row (400/320m Ski, 20/16 cal AAB)
80 x Push-ups (scaled to knees if needed)
500/400m Row (400/320m Ski, 20/16 cal AAB)
90 x Pull-ups (scale to jumping if needed
500/400m Row (400/320m Ski, 20/16 cal AAB)
MSFU stands for….MY $H!Ts F%$KED UP :)
Partner AMRAP 20:
40 x MB Step-ups @Rx+ 30/20, Rx 20/14, Scaled 14/10 (using wall balls, split reps)
10 x Pull-ups @Rx+ C2B, Scaled band (split reps)
40 x Synchronized Air Squats
10 x Pull-ups @Rx+ C2B, Scaled band (split reps)
40 x Barbell Strict Press @Rx+ 95/65, Rx 75/55, Scaled 45/35
10 x Pull-ups @Rx+ C2B, Scaled band (split reps)
—at 20 min mark there is a CASH-OUT—
5 min Max Bar Hang together
*40 x Flutter kicks each every time you break
Partner Workout
Running Clock
AMRAP 5:
20 x Synchronized Barbell/KB Deadlift @Rx+ 185/130, Rx 13595, Scaled 115/80 or less/Rx+ 90/70, Rx 70/53, Scaled 53/35 or less (one person using the barbell, one using the KB, complete 20 total synchronized deadlift, switch what each person is using whenever you want)
20 x Ring Dips (split reps, Rx+ strict, Rx kipping, Scaled band or bench dips)
—2 min rest—
6 min block:
Work to Heavy single on Hang Power Clean (one person working at a time)
—2 min rest—
AMRAP 15:
20 x Hang DB Clean & Jerk (split reps) @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
10 x Synchronized Burpees
40 x Pull-ups (split reps, Rx+ C2B, Rx chin over bar, Scaled band or jumping)
10 x Synchronized Burpees
20 x Alt. DB Snatch (split reps) @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
Partner Workout
120/100 x Cal Row (110 if mixed pairs)
100/80 x Cal Ski (90 if mixed pairs…Westfield: 100 x Burpee Plate to Overhead @35/25, burpee then raise plate overhead)
80/60 x Cal Assault Bike (70 if mixed pairs)
*teams can start on different spots depending on how many total teams we have in class
*one person working on cals (or burpees), while other person works on AMRAP below, you will alternate rounds…so partner 1 is working on the rower and will row max calories while partner 2 does one round, then switch, repeat until all cals are done
AMRAP until all cals finished:
10 x Alt. DB Snatch @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
10 x MB Slams @Rx+ 50/35, Rx 35/20, Scaled 25/15 (Westfield use Wall Balls for this)
20 x Lying Straight Leg Raises (Rx+ hollow position, Rx hands to sides, Scaled hands under butt)
20 x Ring Rows
Partner Workout
AMRAP 21:
20 x Burpees (split with partner)
21 x Russian Swings @Rx+ 70/53, Rx 53/35, Scaled 35/26 (one person does all 21 while one person holds wall sit, alternate who works and who holds each round)
20 x Synchronized Single KB Lunges @Rx+ 70/53, Rx 53/35, Scaled 35/26 (hold wherever you want)
21 each way x Russian Twists with plate @Rx+ 45/35, Rx 35/25, Scaled 25/15 (one person does all reps while one person holds a plank, alternate who works and who holds each round)
Teams of 3
For Time:
210/170 (190 for mixed teams with two females) x Cal Assault Bike (Same cals for Row if more teams than bikes)
240 x MB Slams @35/20 (Westfield use Wall Balls)
270 x Single DB Overhead Lunges @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
*all three teammates working at the same time on different movements, switch whenever you want
*each teammate must complete 1 x Rope Climb (2 x rope pulls) when switching to different movement
*if one movement is completed before others, one person will be resting, if two movements get completed before others, two people will be resting
Partner Workout
AMRAP 18: you go, I go format (each partner does each movement)
2 x Power Cleans @225/160, 185/130, Rx 155/110 or 135/95 or less
4 x Toes to Bar (scale to knee raises if needed)
6 x Single DB Hang Squat Cleans @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
—Buy-out—
50 x Partner Plank Burpees (one partner holds a plank, one partner performs a burpee then jumps over partner, scale to step over as needed, switch whenever you want)
Partner workout
Running Clock
AMRAP 15:
6 x Box Jump Overs @Rx+ 30/24”, Rx24/20”, Scaled 20/16” or less
6 x Single KB (or DB if needed) Suitcase Deadlift @Rx+ 90/70, Rx 70/53, Scaled 53/35 or less CLICK for video
*alternate rounds with partner
—right into—
AMRAP 15:
6 x Overhead Squats @Rx+ 115/80, Rx 95/65, Scaled 75/55 or less
12 x Lateral Bar Hops
*alternate rounds with partner
*EVERY 3 MIN STARTING AT 0:00 ONE PARTNER WILL ROW/SKI/BIKE 10/8 CALS, ALTERNATE WHO DOES THIS
Partner Workout: split reps as needed
AMRAP 9:
20 x Double DB Bent over Rows @Rx+ KB 53/35, Rx 50/35, Scaled 35/20 or less
20 x Double DB S2OH @Rx+ KB 53/35, Rx 50/35, Scaled 35/20 or less
20 x Double DB Hang Squat Cleans @Rx+ KB 53/35, Rx 50/35, Scaled 35/20 or less
—1 min Rest—
AMRAP 9:
20 x Double DB Clean & Jerks @Rx+ KB 53/35, Rx 50/35, Scaled 35/20 or less
20 x Double DB Squats @Rx+ KB 53/35, Rx 50/35, Scaled 35/20 or less
—1 min Rest—
For Time:
100 x Double DB Hang Snatches @Rx+ KB 53/35, Rx 50/35, Scaled 35/20 or less
Partner Workout
AMRAP 8:
4 x Cleans @Rx+ 185/130, Rx 155/110, Scaled 135/95 or less
6 x HSPU @Rx+ Defiicit @4/2”, Scaled modified with plate under AbMat or Double DB Strict Press
*alternate rounds with partner
—2 min rest—
AMREP 5:
Partner 1: Max Calorie Row
Partner 2: Reps 2,4,6,8,etc. Single Arm KB Swings + Single Arm Hang KB Snatches @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less
—2 min rest—
AMRAP 8:
8 x Deadlift @Rx+ 225/160, Rx 185/130, Scaled 155/110 or less
10 x Push-ups @Rx+ Hand Release, Scaled knees
*alternate rounds with partner
—2 min rest—
AMREP 5:
Partner 2: Max Calorie Row
Partner 1: Reps 2,4,6,8,etc. Single Arm KB Swings + Single Arm Hang KB Snatches @Rx+ 70/53, Rx 53/35, Scaled 35/26 or less
*TWO SCORES: total rounds and reps between the two AMRAP 8’s, and total reps between the AMREP 5’s
Partner Workout
AMREP 13:
Partner A: Max Cal Row/Ski/AAB
Partner B: 20 x Single DB Hang Clean and Jerks @Rx+ 70/50, Rx 50/35, Scaled 35/20 or less
*after Partner B finishes their 20 reps you switch, continue this format for 13 minutes
—4 min rest—
AMREP 13:
Partner A: Max distance DB Bear Crawl
Partner B: 20 x KB Sumo Deadlift @Rx+ 90/70, Rx 70/53, Scaled 53/35 or less
*after Partner B finishes their 20 reps you switch, continue this format for 13 minutes
CASH-OUT:
150 x 4 count flutter kicks