This one was a really simple partner WOD, but it lasted a while. Like I'm fond of saying, the fewer the exercises involved, the more of them you're going to do. So, you've got 20 minutes to do as many rounds as possible. Put it this way: the most any team did was 27 rounds in 20 minutes.
Since this is a partner WOD, both partners have to do some work in order for the reps to count. While one partner moves, the other partner has to do a static hold. For example, if one partner is doing push ups, the other partner has to hold a plank. The push ups don't count unless the other person is holding the plank. Essentially, you have to work together.
All of the exercises only use your bodyweight, so the risk is limited in this case. However, you still want to protect your back with good form while doing the air squats. Build the muscle memory when you don't have weight on your back, so that you'll have that habit when you do load up your back.
Warm Up
2 rounds of:
- 30 seconds of jogging in place
- 5 T push ups
- 10 upward to downward
- 10 bottom downs
WoD
With a partner, As Many Rounds As Possible (in 20 minutes) of:
- 5 push ups while partner holds a plank
- 10 sit ups while partner holds a 45 degree sit up
- 15 air squats while partner holds at the bottom of a squat
Exercises
- T Push Up
Drop down in to a push up position, and lower your body until your chest hits the ground. Push your body up off the ground, but as your arms start to get fully extended, lift one of them off of the ground. Rotate your torso towards the side where you lifted the arm, so that you are now facing sideways rather than towards the ground. At the same time, extend the arm you lifted straight up in the air. This is actually where the name comes from: at full extension, your body will make something of a T-shape. Lower your arm and rotate your torso back in to a regular push up position. Repeat this motion by lifting your other arm in to the air to complete a single rep.
- Upward to Downward
This is a lot like a "judo pushup" in reverse, if you've ever heard of that. If you're familiar with yoga, the starting position should look like the "upward dog." Regardless, lay face down on the ground and then lift your entire body off the ground by extending your arms, as if you were doing a push up. However, bring your upper body all the way up, so that your chest up faces forward while your lower body is still parallel to the ground. This is the starting position. From there, lower your head and bring it down and in, as if you were trying to bring it to meet your waist. This will naturally force your hips to come up, and you'll end up holding yourself off the ground with a noticeable bend at the waist (your butt will be a bit higher in the air than your chest or lower body). To go back to the starting position, lower your head towards the ground, then lower your chest and bring it forward in the same motion. It's not a straight up and down motion like a regular push up, it's more of an arc. You should also keep your lower body off the ground at all times. Continue the arc by straightening your arms and elevating your torso. When you finish the arc, your torso/chest should be facing forward with your lower body parallel to the ground. All of that is a single rep.
- Bottom Down
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for three seconds, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for three seconds in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- Push Up
You want your entire body straight/rigid, without a bend at the waist. Maintain this position the whole time, regardless of whether you're moving or not. If you start dropping your waist, you're not doing it right. Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
- Plank
From a push up position, lower yourself so that you are about two inches off of the ground. Keep yourself there without moving up or down.
- Sit Up
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from your abs). Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
Don't bounce your hips or your legs against the ground to generate momentum. That actually generates power from your legs, rather than your core. In essence, that's cheating since you're not working your core as much that way.
- Sit Up Hold
Lay down on the ground, and keep your feet in a butterfly position. Raise your torso off the ground to about a 45 degree angle, then hold yourself in that position until your partner finishes their sit ups. If you want to make this even harder, then bring your lower body up off the ground at a 45 degree angle, as well. That makes it more like a V-Up, which is harder on your core.
- Air Squat
Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees (i.e., "break parallel"). You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep.
- Bottom Squat Hold
It's fairly simple: do a squat but don't stand up. Essentially, you're holding the bottom of a squat (hence the name) for as long as possible. Make sure you keep good form on that squat; in particular, keep a good lumbar curve. You can set your feet as far apart as you like, so long as you squat deep enough for your thighs to be slightly lower than parallel to the ground. That means that your knees should be higher off the ground than your butt. Lastly, don't rest your hands on your knees. It's easier that way, and you want to hold a legit squat for as long as possible.
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