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  • Writer's pictureJohn Fadel

Wednesday PVF: Partner Edition

General Warm Up (6 Minutes) (3-9)

General flow 

  • 200m run

  • :20 Child’s pose with lat focus 

  • :20 Cat/cow 

  • :20 Plank to toe touch

  • :20 Inchworms

  • :20 Plank scap retractions

  • :20 Push Ups 


Bench Press 

On the 2:00 x 2 Sets: 

Build to 80%On the 2:00 x 3 sets

3 Bench Press 

Start First Working Set at 80% & Build


2 Rounds (with a Partner) for Time

You go I go: Each partner completes the given reps but can switch off as much as needed. Can't move on to the next movement until both partners are done with the reps.

Example partner A completes 22 pull-ups then partner B completes 22 pull-ups


2 Rounds:

22 Pull-Ups

60 Double-Unders

22 Push Press 95/65

60 Double-Unders

22 Burpees

60 Double-Unders

22 GHD Sit-Ups*

60 Double-Unders

*If you don't have a GHD Machine, scale to

22 V-Ups


After party

A. 3x8 Hip Thrusts with :02 Pause At Top

B. 3x8 Bulgarian Split Squats (Single or Double Dumbbell)

C. 3x1:00 Plank Hold


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