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Old 03-03-2010, 06:32 PM   #1
Kacey Ross
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Wanted... Team Workouts?

We have been open only a few weeks and have had a tremendous response to our "Free Saturday Workouts." However, due to some logistical issues, (space, equipment, etc...) we have been implementing TEAM workouts to accommodate everyone and build morale at the same time. I would appreciate any ideas for good team workouts that can be performed by a wide range of fitness levels that are fun and challenging. Thanks for the help!
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Old 03-03-2010, 06:42 PM   #2
Louis Hayes
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Re: Wanted... Team Workouts?

WFS http://trinitytraining.blogspot.com/...m-workout.html
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Old 03-03-2010, 07:18 PM   #3
Nic Kirkland
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Re: Wanted... Team Workouts?

Some of my favorites:

-tag team: teams of two. Set a certain number of reps and exercises (i.e. 50 burpees, 50 kb swings, 50 abmat situps, etc...) one partner runs/rows a set distance while the other works on the exercises. When running partner is done he tags his partner out and picks up where his buddy left off.

-pet rock: each team has a pet rock (dumbbell, KB, plate). The rock can never be set down as they complete a workout.

-amraps: one partner does burpees. The other does a set number of an exercise e.g. 10 45# thrusters. Score is number of burpees completed in 10 or 20 minutes.
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Old 03-08-2010, 02:59 PM   #4
Walker Fenz
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Re: Wanted... Team Workouts?

Almost every Saturday workout at our affiliate is a team workout, and can be scaled to the level of each partner. You will have to scroll, but they are all posted at www.crossfitaustin.com (wfs). Often one partner is working while the other is resting or running (also do to equipment restraints) but not always.

Ps. Love the pet rock idea!
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Old 03-08-2010, 04:05 PM   #5
Aushion Chatman
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Re: Wanted... Team Workouts?

*
4-man team WOD

4 (relay) 400m laps carrying 20# med ball
1 400m lap walking lunges
8 rope climbs
200 pull-ups
200 push-ups
400 sit-ups
200 box jumps

2 working at a time except on runs and rope climb
*

*
5-man team WOD

200m run (together)
400 65# thrusters
200m run (together)
200 pull-ups
200m run(together)

1 working at a time
*

*
"Pick Your Poison"

Teams of 4

At each "Choice" the team must choose which exercise they will do and then all members must complete rx'd distance or rep scheme for the exercise chosen. In between choices each member must complete each exercise at their "Base station"...

At the Base Station team members must rotate one exercise at a time after ALL members have completed their full 15 reps, the base station is completed once all team members have completed 15 reps of all 4 exercises:

Base Station = 15 kb swings (1.5pd/1pd), 15 thrusters (45#/33#), 15 sit-ups, 15 Box Jumps (24"/20")

WOD...

Choice 1: Run or Row
Relay 1600m run or 2000m row

Base Station

Choice 2: Top or Bottom
15 HSPU's or 50 Squats

Base Station

Choice 3: Push or Pull
50 Push ups or 25 Pull Ups

Base Station

Choice 4: Up or Down
50 jumping sqts or 25 Burpees

Base Station

Choice 5: Climb or Hang
1 Rope Climb or 25 KTEs

up to 2 members working at a time except at Base Station/or relays
*

*
4-man Team WOD

Cindy

Where you rotate after each mbr completes the rx'd reps at the following stations

Rest
5 Pull Ups
10 Push Ups
15 Squats
*

*
Team Running Cindy.

Two 3-man teams compete against each other for total Cindy rounds:

While one team is running an 800m run together, the other team is completing as many Cindy rounds as possible...when all members of the running team complete their 800m run the teams switch places.

Rules:
1) No partial rounds count.
2) Each team member rotates through the Cindy movements once all members have completed their station...i.e. you can't have two team members on pull-ups at the same time.
*

*
With a Partner Complete as many reps as possible of

3 Rounds
1.5pd KB Swings
Pull-Ups
95# Push Press
Jumping Lunges
Burpees

1 Partner works at a time and does each exercise for 1 minute, after that minute the 2nd partner goes for a minute...So the 2-man team alternates completing the list...ie partner 1 does 1 min of swing, then partner 2 does 1 minute of swings, then partner one would do 1 minute of pull-ups...etc...(this one is brutal)
*

Of course it's up to your imagination, sky's the limit!

Last edited by Aushion Chatman : 03-08-2010 at 04:09 PM. Reason: Deleted an extra asterisk
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Old 03-09-2010, 08:57 AM   #6
Laura Shum
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Re: Wanted... Team Workouts?

My gym has a similar "problem" with too many people liking what we do

We tend to do a lot of "Pace Horse" workouts. For example last night we did:

125 Jumpropes – (PH)

8 Box Jumps
4 Turkish Getups
8 Kettlebell Pushups

So one person does the pacehorse move while everyone else cycles through the other three moves as fast as they can. When Person 1 is done with the jumprope, they do the other 3 moves (AMRAP) while Person 2 starts to jumprope, and so on down the line. There are a handful of variations of this on our website www.wolfbrigadegym.com (WFS). Check it out and let me know if you want more interpretation on any of the posts
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Old 03-09-2010, 10:10 AM   #7
Jamie J. Skibicki
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Re: Wanted... Team Workouts?

Put a sandbag in between two lines, about 16 feet apart. You have to drag it to your side, while the other person tries to do the same.


Something we used to do for ski training that I liked was set up like this;

there were 10 stations and you rotated through each station, while this was going on, the other half of the class ran. Once we got through all the stations, you switched. This was repeated so everyone ran twice and did the stations twice. you started at either 5 or 10 second per station (I can't remember). We did this three times a week and increased the time each week. It worked incredibly well for cardiovascular and muscular endurance. I would have added some strength work before it.

Last edited by Jamie J. Skibicki : 03-09-2010 at 10:14 AM.
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Old 03-09-2010, 05:44 PM   #8
Larry Cook
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Re: Wanted... Team Workouts?

Those are all good ideas, and I have used that "pace horse" template for a lot of things.

I would also suggest looking up the old FRAGO workouts in the CFJ - there's some fun to be had with those. You'll probably need to modify them somewhat ... more like some additional ideas to work with.
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