Today’s chipper style partner workout is all about identifying sets of the movements that can be done fast and unbroken with minimal transition time between partners. We are splitting up the volume of “Karen” in the Wall Balls, so push the pace and go for sets that don’t slow down. The Russian KB Swings will get grippy, but they will be over before you know it. Have the athletes face each other and switch quickly. The final Mile Run should feel like 200m sprint repeats, get it over with!
The cross body carry is a fun and different movement that we don’t see too often. It is a great combination of neurological and physical stamina. Make sure athletes are walking with control and focusing on reaching up into the kettlebell that is overhead; in addition to keeping the shoulder blades retracted, while the other kettlebell is in the farmer / suitcase position. This simple movement/position works great to enhance motor control before adding in any kind of complexity.
Quality, controlled moving today is the name of the game. We don’t want members rushing through, just to get max rounds within the 18 minutes. That is not our goal today. The only movement that can truly be sped up is the row, if members want to.
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