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sySTM Fitness WOD: 8.16.23

“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!