4 Rounds For Time
400m Run
30m Dual Dumbbell Front Rack Walking Lunges
30 Synchro Abmat Sit-Ups
30mDual Dumbbell Front Rack Walking Lunges
Dumbbells: 22.5/15kg
Workout Flow: The run will be done together into the Dual Dumbbell Front Rack Walking Lunges. The Lunges are meant to be broken up evenly between partners in either 15m Segments or into 7.5m segments until the set is completed. Athletes will then move into Synchro Abmat Sit-Ups for all 30 reps prior to tackling the lunges for another 30m combined before going back out the door on the 400m Run together. One special note here is that both athletes are running at the same time, but if one athlete is back early, they may start on the lunges prior to the other athlete coming back in the door.
Coaching Notes, Strategy, and Goals
Goal: 20-26min
Time Cap: 30min
Stimulus: Partner Workout / Midline Stamina
RPE: 8/10
Primary Objective: Sustain tempo and efficiency through lunges and keep a good pace on the synchro abmat sit-ups
Secondary Objective: Keep transitions clean and limit any non-working time.
Workout Strategy:
This is a classic partner grinder, full-body, time-under-tension focused, and built around steady pacing and teamwork. The 400m Run is completed together, but athletes may start lunges as soon as one partner returns, giving an opportunity to strategically push the pace.
The 100ft (30m) lunges (done twice per round) should be broken evenly—suggest 25ft or 50ft segments per partner. Use the hand-off as an opportunity to breathe and maintain consistent quality. Keep the core tight, chest high, and dumbbells locked into the front rack.
The 30 synchro Abmat Sit-Ups require shared rhythm; tempo matters more than speed here.
