“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Complete as many rounds as possible in 20 mins of:

50 Wall Balls, 20/14 lbs, 10/9 ft

40 American Kettlebell Swings, 53/35 lbs

30/24 Row or Bike Calories

20 Tire Flips


One athlete works at a time in this partner workout
Athletes are free to split reps however they see fit
It is ok for teammates to use different weights on any of the movements

Choose weighs here that you can complete 10-15 reps at a time during the workout

If short on rowers, stagger second heat by 2-3 minutes
For teams of 1 guy and 1 girl, complete 27 calories on the rower

Partner workouts like this are all about switching out before you start to slow down
Switching before you start to lose speed makes it easier gets a fresh body in the game and makes it more likely that you’ll come back strong for the next set
Some movements have faster transitions than others, so we can take that into account when looking for efficient break-up strategies

This is a fairly quick transition, since you could literally catch the ball out of mid-air in the transition
One option that gets the work done in two sets each is 15-15-10-10

Kettlebell Swings
This can be a slightly longer transition, as you have to place the bell down between reps
If you’re able to hang on for larger sets, 20-20 would be the quickest option
If you want to go with less reps, 10-10-10-10 is a no-brainer

It take a good bit to get in and out of the rower, so let’s aim for 1 set each here
Guys can go 15-15 and girls can go 12-12

Tire Flips
Teammates could do single reps here,
The next best option would likely be quick sets of 3 before switching