"The Hunger Games" Partner WOD
wswilliams67
Posts: 938 Member
I programmed this for one of our Saturday Team WODs... yep it's brutal... feel free to try it.
Normal Version:
4x 200m Run (Gather Gear)
10x Push Jerk [Rx: 95/65]
10x KB Swing [Rx: 53/35]
10x Clean [Rx: 95/65]
20x Push Jerk
20x KB Swing
20x Clean
30x Push Jerk
30x KB Swing
30x Clean
4x 200m Run (Return Gear)
Hero Version:
4x 200m Run (Gather Gear)
20x Push Jerk [Rx: 95/65]
20x KB Swing [Rx: 53/35]
20x Clean [Rx: 95/65]
30x Push Jerk
30x KB Swing
30x Clean
40x Push Jerk
40x KB Swing
40x Clean
4x 200m Run (Return Gear)
Scoring:
For Total Time (including runs)
Movement Mods:
Run: sub-out 300m Row
Push Jerk: sub-out Push Press, Rack Row, or Push-up
KB Swing: sub-out Weighted Sit-ups. If they Rx the KB weight then do Russians, If they scale the KB weight then they MUST do Americans.
Clean (NO POWER CLEANS): sub-out Front Squat, Goblet Squat, Air Squat
You will need:
Barbell (w/ collars) (45/35)
Kettlebell (53/35)
2x 25# Bumpers (Men); 2x 15# Bumpers (Women)
Standards
1. No equipment on the floor at all.
2. All Teams start at the starting line.
3. On “GO” Partner 1 will run 200m then go into the gym and gather ONE piece of their needed equipment and place it in their “District” then return to the starting line to tag Partner 2.
4. Partner 2 may not start their leg of the relay until Partner 1 has returned to the starting line.
5. Once tagged Partner 2 runs 200m, gathers ONE piece of their gear, places it at their District and returns to the starting line and tags Partner 1.
6. The relay continues for 8 total rounds each until all 8 pieces of gear are in the team’s District and Partner 2 has returned to the starting line to get Partner 1.
7. Once all gear is placed in the team District and both teammates have returned to the starting line, then they can go into the gym to their District, assemble their barbells, and start the rounds.
8. The reps can be done as “You Go I Go”, but each Partner must complete the prescribed reps as individuals.
9. Partners may not move onto the next movement until the previous movement is completed by their partner.
10. Once all reps have been completed, the team then performs the relay again, only this time the gear must be returned to the proper racks.
11. Partner 2 goes to the starting line while Partner 1 puts away ONE piece of gear and runs 200m. Partner 1 tags Partner 2, Partner 2 returns ONE piece of gear and runs 200m, and so on.
12. Once all gear has been returned the team may run back into the gym TOGETHER to their District and call TIME.
Example:
3...2...1...GO!
Partner 1 runs 200m, gets a barbell w/ collars, drops them off at their District and runs back out to tag Partner 2.
Partner 2 runs 200m and gets their barbell w/ collars, drops them off at their District and runs back out to tag Partner 2.
Partner 1 runs 200m, gets ONE bumper plate, drops it off at their District and runs back out to tag Partner 2.
Partner 2 runs 200m, gets ONE bumper plate, drops it off at their District and runs back out to tag Partner 1.
Partner 1 runs 200m, gets ONE bumper plate, drops it off at their District and runs back out to tag Partner 2.
Partner 2 runs 200m, gets ONE bumper plate, drops it off at their District and runs back out to tag Partner 1.
Partner 1 runs 200m, gets their kettlebell, drops it off at their District and runs back out to tag Partner 2.
Partner 2 runs 200m, gets their kettlebell, drops it off at their District and runs back out to tag Partner 1.
Both Partners run to their District and assemble their barbells.
Partner 1 does 10x Push Jerks, Partner 2 rests
Partner 2 does 10x Push Jerks, Partner 1 rests
Partner 1 does 10x KB Swings, Partner 2 rests
Partner 2 does 10x KB Swings, Partner 1 rests
… etc etc etc through all the movements and reps ...
Partner 2 runs out to the starting line.
Partner 1 puts away their barbell w/ collars, runs 200m, then tags Partner 2.
Partner 2 runs 200m, puts away their barbell w/ collars, then tags Partner 1.
Partner 1 runs 200m, puts away ONE bumper plate, then tags Partner 2.
Partner 2 runs 200m, puts away ONE bumper plate, then tags Partner 1.
Partner 1 runs 200m, puts away ONE bumper plate, then tags Partner 2.
Partner 2 runs 200m, puts away ONE bumper plate, then tags Partner 1.
Partner 1 runs 200m, puts away the kettlebell, then tags Partner 2.
Partner 2 runs 200m, puts away the kettlebell, then tags Partner 1.
Both partners run into the gym and call TIME.
Normal Version:
4x 200m Run (Gather Gear)
10x Push Jerk [Rx: 95/65]
10x KB Swing [Rx: 53/35]
10x Clean [Rx: 95/65]
20x Push Jerk
20x KB Swing
20x Clean
30x Push Jerk
30x KB Swing
30x Clean
4x 200m Run (Return Gear)
Hero Version:
4x 200m Run (Gather Gear)
20x Push Jerk [Rx: 95/65]
20x KB Swing [Rx: 53/35]
20x Clean [Rx: 95/65]
30x Push Jerk
30x KB Swing
30x Clean
40x Push Jerk
40x KB Swing
40x Clean
4x 200m Run (Return Gear)
Scoring:
For Total Time (including runs)
Movement Mods:
Run: sub-out 300m Row
Push Jerk: sub-out Push Press, Rack Row, or Push-up
KB Swing: sub-out Weighted Sit-ups. If they Rx the KB weight then do Russians, If they scale the KB weight then they MUST do Americans.
Clean (NO POWER CLEANS): sub-out Front Squat, Goblet Squat, Air Squat
You will need:
Barbell (w/ collars) (45/35)
Kettlebell (53/35)
2x 25# Bumpers (Men); 2x 15# Bumpers (Women)
Standards
1. No equipment on the floor at all.
2. All Teams start at the starting line.
3. On “GO” Partner 1 will run 200m then go into the gym and gather ONE piece of their needed equipment and place it in their “District” then return to the starting line to tag Partner 2.
4. Partner 2 may not start their leg of the relay until Partner 1 has returned to the starting line.
5. Once tagged Partner 2 runs 200m, gathers ONE piece of their gear, places it at their District and returns to the starting line and tags Partner 1.
6. The relay continues for 8 total rounds each until all 8 pieces of gear are in the team’s District and Partner 2 has returned to the starting line to get Partner 1.
7. Once all gear is placed in the team District and both teammates have returned to the starting line, then they can go into the gym to their District, assemble their barbells, and start the rounds.
8. The reps can be done as “You Go I Go”, but each Partner must complete the prescribed reps as individuals.
9. Partners may not move onto the next movement until the previous movement is completed by their partner.
10. Once all reps have been completed, the team then performs the relay again, only this time the gear must be returned to the proper racks.
11. Partner 2 goes to the starting line while Partner 1 puts away ONE piece of gear and runs 200m. Partner 1 tags Partner 2, Partner 2 returns ONE piece of gear and runs 200m, and so on.
12. Once all gear has been returned the team may run back into the gym TOGETHER to their District and call TIME.
Example:
3...2...1...GO!
Partner 1 runs 200m, gets a barbell w/ collars, drops them off at their District and runs back out to tag Partner 2.
Partner 2 runs 200m and gets their barbell w/ collars, drops them off at their District and runs back out to tag Partner 2.
Partner 1 runs 200m, gets ONE bumper plate, drops it off at their District and runs back out to tag Partner 2.
Partner 2 runs 200m, gets ONE bumper plate, drops it off at their District and runs back out to tag Partner 1.
Partner 1 runs 200m, gets ONE bumper plate, drops it off at their District and runs back out to tag Partner 2.
Partner 2 runs 200m, gets ONE bumper plate, drops it off at their District and runs back out to tag Partner 1.
Partner 1 runs 200m, gets their kettlebell, drops it off at their District and runs back out to tag Partner 2.
Partner 2 runs 200m, gets their kettlebell, drops it off at their District and runs back out to tag Partner 1.
Both Partners run to their District and assemble their barbells.
Partner 1 does 10x Push Jerks, Partner 2 rests
Partner 2 does 10x Push Jerks, Partner 1 rests
Partner 1 does 10x KB Swings, Partner 2 rests
Partner 2 does 10x KB Swings, Partner 1 rests
… etc etc etc through all the movements and reps ...
Partner 2 runs out to the starting line.
Partner 1 puts away their barbell w/ collars, runs 200m, then tags Partner 2.
Partner 2 runs 200m, puts away their barbell w/ collars, then tags Partner 1.
Partner 1 runs 200m, puts away ONE bumper plate, then tags Partner 2.
Partner 2 runs 200m, puts away ONE bumper plate, then tags Partner 1.
Partner 1 runs 200m, puts away ONE bumper plate, then tags Partner 2.
Partner 2 runs 200m, puts away ONE bumper plate, then tags Partner 1.
Partner 1 runs 200m, puts away the kettlebell, then tags Partner 2.
Partner 2 runs 200m, puts away the kettlebell, then tags Partner 1.
Both partners run into the gym and call TIME.
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