Normal schedule today!
Warm-up
3 rounds
200m row
15 banded face pulls
10 push-ups
Mobility
Full group mobility session
Skill
The rope climb
WOD
“The World won’t end”
Teams of 2
1000m row
20 rope climbs
40 wall walks
60 burpee box jumps (24/20”)
80 deficit push ups, hands on 45’s
1000m row
*can be broken up and partitioned however you and your partner want. Any rep scheme, any number of rounds, any order.
Intended stimulus – as with all partner workouts, it is expected to produce a 1:1 work to rest ratio. Since that is the case, you should be able to push pretty hard when it is your turn. However, today’s partner WOD brings a different challenge to the table. Each movement is a high skill and requires a tremendous amount of energy to complete one rep, so having a different approach to this one might pay off in the long run.
As with all workouts at The Port, scaling to your ability level is key. That doesn’t just mean changing the movement to make it “easier”. It means finding a progression that challenges you, while still allows you to move through at a “high intensity”. Understanding that, you might want to think about keeping the movements but changing the number of reps required. Instead of doing 20 rope climb progressions, try to do 10 rope climbs between you and your partner. Talk to a coach and come up with the best plan of attack.
