sySTM Fitness WOD: 6.12.24

“Cardio Co-Op” is a partner workout tests your strength, endurance, and teamwork. You’ll need access to a SkiErg, rowing machine, air bike, and dumbbells. You and your partner will work through three cardio modalities, sharing the load to hit 100 calories on each machine. While one of you is on the cardio, the other holds dumbbells in a farmer's carry position. The catch? If the partner holding the dumbbells needs to set them down, the cardio stops. This workout will test your ability to communicate and support each other, pushing your limits in endurance and strength. Get ready to work hard and share the load with your partner to get through this challenge.

Equipment Needed: Access to a SkiErg, Rowing Machine, Air Bike, and dumbbells (weight appropriate for each athlete's level).

For Time (Partner Workout):

• Pt. A: 100cal Ski as a Team

• Pt. B: 100cal Row as a Team

• Pt. C: 100cal Air Bike as a Team

Instructions: While one partner works on the cardio modality, the other partner must hold dumbbells in a farmer's carry position. If the partner needs to set the dumbbells down, the partner on the cardio machine must stop.

Scoring: Time to complete all 300 calories.

Performance Goals:

• Beginner: 24 minutes

• Intermediate: 21 minutes

• Advanced: 18 minutes

• Elite: 15 minutes

Scaling:

• Beginner: 60cal - 30/20# DBs

• Intermediate: 80cal - 40/30# DBs

Strategy & Pacing:

• Workout Goals: This workout challenges your aerobic capacity, grip strength, and teamwork. Effective communication and strategy between partners are key to minimizing downtime and maximizing efficiency.

• Pacing Tips:

  • Rest Periods: Plan short, strategic breaks if needed, especially when transitioning between partners. Communicate with your partner to synchronize efforts.

  • Unbroken Sets: Aim to hold the dumbbells unbroken for as long as possible to allow your partner continuous work on the cardio machine. Switch roles when fatigue sets in.

  • Transitions: Move efficiently between exercises and ensure smooth transitions between partners. Set up equipment to minimize transition time.

Coach’s Notes:

• SkiErg: Use long, smooth strokes. Maintaining a fluid rhythm with full range of motion will burn through the calorie goal.

• Rowing Machine: Push through your legs first, then lean back and pull with your arms. Legs, body, arms, return. Legs, body, arms, return.

• Air Bike: Go hard and fast to chunk out calories then switch with your partner. Don’t spend more than 30 seconds at a time on the bike.

• DB Farmer's Carry Hold: Keep your core engaged, shoulders back, and walk with a controlled, steady pace. You do not have to walk around.

Fitter Together - Fitter Forever