“Tag Team 300”

Workout Description:

For Time in Teams of 2:

Complete the following movements, sharing one barbell. One person works while the other rests. Divide the reps however you choose, but you must finish all 50 reps of a movement before proceeding to the next. If the barbell is set down at any point, both partners must complete a 10 burpee penalty.

• 50 Barbell Romanian Deadlifts

• 50 Barbell Hang Cleans

• 50 Barbell Shoulder to Overhead

• 50 Barbell Standing Good Mornings

• 50 Barbell Thrusters

• 50 Barbell Front Reverse Lunges

Weights: Men: 95# Women: 65#

Scaling Options:

1. Rx (Prescribed)

   • Use the listed weights and movements.

2. Intermediate

   • Reduce the weight (e.g., Men: 75#, Women: 55#).

   • Reduce burpee penalty to 5 reps.

3. Beginner

   • Further reduce the weight (e.g., Men: 45#, Women: 35#).

   • Omit burpee penalty or substitute with a less intensive movement (e.g., air squats).

Strategy & Tips:

• Communication: This is crucial in partner workouts. Discuss beforehand how you plan to divide the reps. Consistent sets with short breaks often work better than long sets with extended rests.

• Barbell Management: Since setting the bar down initiates a burpee penalty, it's essential to be strategic about when and how often you switch partners. Consider switching just before fatigue sets in to avoid unnecessary penalties.

• Pacing: It's easy to come out too strong in partner workouts since you get rest while your partner works. However, remember the burpee penalty and choose a sustainable pace to maintain good form and minimize bar drops.

• Movement Transitions: Minimize the transition time between exercises. The faster you can switch from one movement to the next, the more efficient your workout will be.

Additional Notes:

• A comprehensive warm-up focusing on the hamstrings, shoulders, hips, and wrists will set you up for success.

• Use a comfortable and secure grip, adjusting as necessary for different movements.

• Post-workout, stretch and recover, focusing especially on the lower back, hamstrings, and shoulders.

Remember, this workout is as much about teamwork and strategy as it is about strength and stamina. Choose a partner with a similar fitness level and mindset, communicate effectively, and push each other to do your best. Enjoy the burn and camaraderie!