SUPERSETS #1 – BUDDY SUPERSETS
Category: Teamwork
In keeping with our philosophy of constantly varying the stimulus to avoid plateaus, this workout combines strength and anaerobic cardio in couplets and uses a task-based set of challenges. Repeat each round 5 times. The first set of each round will be hard, but not impossible to do in one go and the following rounds may requiring pacing and possibly breaking the sets down into smaller and more manageable chunks of reps.
Divide the group into pairs of roughly equal body weight or strength. Each pair takes turns to do the strength exercise while the other ‘assists’ by adding their own body weight. Each pair does the cardio component together as a team.
Rounds will vary in time from 8 to 10mins.
Round 1 – repeat 5x
10 Piggy back squats – (beginners take 10 steps forward carrying partner)
Sprint 100m – (run to a point 50m away and back)
Round 2 – repeat 5x
10 Partner Medball Situps
100 skips
Round 3 – repeat 5x
10 Partner Rows
15 bench jumps – (beginners: step-ups – intermediate: bench jumps – advanced: burpee bench jumps)
Piggy Back Squats
Lift your partner piggy-back style. Get them to remain still while you squat as low as you can go.
