Conditioning:
13 minute AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 synchro burpees
2, 4, 6, 8 , 10, 12, 14, 16, 18, 20 dumbbell step ups (each, OPWAAT)
calories on rower in time remaining (opwaat)
rest 4 minutes
13 minute AMRAP
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 shuttle runs (together)
2, 4, 6, 8 , 10, 12, 14, 16, 18, 20 kettlebell swings (each, OPWAAT)
calories on bike in time remaining (opwaat)
Notes
Today’s workout will be done with a partner and will consist of two 13-minute AMRAPs, separated by 4 minutes of rest. Your score is the total amount of reps completed across the workout.
The first AMRAP will be 1-10 synchronized burpees and 2-20 dumbbell step ups. The step ups will be done by each partner with only 1 person working at a time. So you will perform 1 synchronized burpee, followed by 2 dumbbell box step ups each. Then you will do 2 synchro burpees and 4 dumbbell box step ups each. You will continue in this fashion until you have completed the round of 10 synchro burpees and 20 dumbbell box step ups each. Only one person will be working at at time for the step ups, and you may switch parners however often you want. If you finish all of the reps you will begin accumulating calories on a single rower for the remainder of the 13 minutes. Each calorie counts as a rep.
The second AMRAP will be 1-10 shuttle runs performed together, and 2-20 kettlebell swings each. These rounds will be performed in the same fashion as the other AMRAP. So 1 shuttle run together, 2 kettlebell swings each OPWAAT, then 2 shuttle runs together, 4 kettlebell swings each OPWAAT, etc until finishing the round of 10 shuttle runs together and 20 kettlebell swings each OPWAAT. If you finish all of the reps you will begin accumulating calories on a single bike for the remainder of the 13 minutes. Each calorie counts as a rep.
Synchronized burpees means each partner will be on the ground together and clapping in the air together. If you can’t hold a pace of at least 1 rep every :05, consider shaving a few reps off of the later rounds. For instance you could ascend to the round of 6 burpees and just repeat 6 reps each round as you continue ascending reps of the kettlebell swing. Be sure to reflect this in your score.
Shuttle runs shouldn’t take longer than :08 per rep. If this pace is unsustainable then consider shaving some reps off of the later rounds in the same fashion explained above. Be sure to reflect this in your score.
Use light-moderate weights for the step ups and kettlebell swings. You should be able to complete each round in 1-2 sets per partner for both of these movements.
If you make it to the calories, congratulations. Switch as often as necessary to maintain a relatively high intensity. Consider the amount of time remaining when deciding how to game this.