Tuesday, November 3rd, 2026 - Team Building
General Warm-Up
2 minutes of shuttle runs
Run back and forth across the room, changing the movement every length:
Easy jog
High knees
Butt kicks
Side shuffle (face the same wall both ways)
Backpedal
Jog, building to a fast pace for the last length
4 minutes of moving stretches
10 arm circles forward, 10 back
10 leg swings per leg, front to back
3 lunges per side, twisting your upper body toward the front leg
3 inchworms (walk hands out to a plank, walk back up)
20 seconds in a deep squat, elbows pushing your knees out
5 slow air squats to finish
WOD
For TimeIn Pairs, For Time
30 min cap
One partner works while the other rests. Split the row and the reps any way you like, but finish the row before starting the rounds.
Elite
1500m Row, then 5 rounds of:
- 20 Push-ups
- 30 Sit-ups
- 40 Air Squats
Competitive
1500m Row, then 5 rounds of:
- 20 Knee Push-ups
- 30 Sit-ups
- 40 Air Squats
Performance
1000m Row, then 5 rounds of:
- 20 Incline Push-ups
- 30 Crunches
- 40 Assisted Squats
Stimulus
This is a steady team grind. Easy-to-moderate effort you can hold the whole way, not a sprint. You should be able to talk to your partner in short sentences.
Switch often to keep the pace up. Try 250m pieces on the rower, and sets of about 10 push-ups, 15 sit-ups and 20 squats. Push-ups will slow most people down first, so break them up early instead of going to failure.
Accessory
Death By: Burpees + Lunges (EMOM)
How it works:
Minute 1: 1 burpee + 2 lunges
Minute 2: 2 burpees + 4 lunges
Minute 3: 3 burpees + 6 lunges
Keep adding 1 burpee and 2 lunges each minute until you can’t finish the reps inside the minute.