YGIG partner RUN, Hands and Jump

Partner Workouts

Rest 1:1 workouts

A good partner workout or rest 1:1 full rounds in part 1, push hard on each round, and make it difficult. The second part is for time split all reps and meters, push each other to finish as quickly as possible.

Reminders:

Run hard on the shuttles ensure you touch the floor at each side.
The burpee TTB is 1 burpee + 1 TTB try and keep a good consistent pace through these.
Touch and go on the deadlifts and the jump clears you are jumping right over the box.
In part 2 you are rowing hard split the distance however you like.
On the barbell try not to hold onto too many reps and blow yourself up.
Go 1 for 1 on the cleans and sprint the burpees to finish.

Exercise Guide

TEAM OF 2

FOR TIME BOTH PART 1 AND 2 - 45 MIN CAP

YGIG FULL ROUND X6 ROUNDS EACH

6 shuttles (25ft = 1 rep)

5 burpee TTB

10 deadlifts @60/40kg

5 Box jump clears @24/20"

6m Handstand walk / 1 plate wall walk

‍

then directly into part 2 .....

SPLIT ALL REPS AND DISTANCE

2000m/1600m row

20 thrusters @60/40kg

40 power cleans " "

60 burpee over the bar

How to's

Exercise Guide

Burpee TTB

Complete a chest to floor burpee, jump out of the bar, jump up to the gymnastic bar and complete a TTB you can do these strict or using a kip.

Deadlift

Box Jump Clears

You are jumping with two feet right over the box, bench, plate whatever implement you have to do the exercise. Try and land with two feet and cushion the landing. The jump is more of a horizontal jump as well as vertical as you need to clear the full box.

Handstand walk

Walk on your hands keeping your arms locked out.

Wall walks

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.

Barbell Thruster

Adjust the barbell to just below shoulder height then load the desired weight onto the bar. Assume a slightly wider than shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar. Step underneath the bar and unrack it while keeping the spine in a neutral position. Take two steps back, inhale, and then complete a normal front squat with the weight by simultaneously flexing the knees and hips together. Press your whole foot into the floor and extend the legs. As you return to the starting position, utilize your momentum from the front squat to propel the bar upward into a push press. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest. Repeat for the desired number of repetitions.

Power Clean

The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.

Burpee over the bar

Complete your burpee chest to the floor parallel to the barbell. Then you jump with 2 feet over the barbell for 1 rep completed.

Close Guide

Dashboard Sign Up

To view the app, please open on mobile

Desktop version coming soon