Warm-Up Flow

  • 2:00-3:00 Cardio Choice
  • 2 Sets:
  • :20/:20 Samson Lunge Stretch
  • 10 Alt Box Step-Ups
  • 20 Pogo Jumps
  • 10 Kettlebell Deadlifts

Specific Prep

  • 8 Medball Squats
  • 8 Medball Presses
  • 8 Box Jumps
  • 8 Russian Kettlebell Swings
  • 8 Wall Balls
  • 8 Box Jumps
  • 8 American Kettlebell Swings

Primer

  • 1 Set with Partner
  • 4-4 Wall Balls
  • 4-4 Box Jumps
  • 4-4 American Kettlebell Swings
  • Practice Transitions and Smooth Quick breaks between sets.

Partner Morrison

For Time Cap 30:00 Partner

Partner chipper with descending reps (50-40-30-20-10) of wall balls, box jumps, and American kettlebell swings. Split reps as desired with a partner.

Split / Partition reps as desired with a partner

Rx
50-40-30-20-10
  1. Wall Balls
    9kg to 10ft6kg to 9ft
  2. Box Jumps
    24in20in
  3. American Kettlebell Swings
    24kg16kg
Level 2
50-40-30-20-10
  1. Wall Balls
    6kg to 10ft4kg to 9ft
  2. Box Jumps
    24in20in
  3. American Kettlebell Swings
    20kg12kg
Level 1
40-30-20-15-10
  1. Wall Balls
    6kg to 10ft4kg to 9ft
  2. Box Jumps
    20in16in
    or Box Step-Ups
  3. Russian Kettlebell Swings
    16kg12kg
Solo WOD
Solo alternative for athletes without a partner
25-20-15-10-5
Dumbbell Thrusters
14kg9kg
2x dumbbells
Broad Jumps
Dual Dumbbell Hang Muscle Snatch
14kg9kg
2x dumbbells

PRVN Mobility #1

  • 1:00/1:00 Tall Dragon Stretch
  • 1:00/1:00 Scorpion Stretch
  • 1:00 Seated Chest Stretch
  • 1:00/1:00 Single Leg Forward Fold

Optional Accessories

4 Sets: For Quality
  • 10-12 Reverse Nordic Curls
  • 12-15 Weighted Hip Extensions
Goal: 18-26 minutes RPE: 8/10 Cap: 30:00 Stimulus: Aerobic Capacity / Muscular Endurance

Primary: Smart partitioning keeping both athletes fresh and continuous work output with not long rest periods.

Secondary: Manage the descending rep scheme strategically. Manage the early sets and sprint the last sets.

Strategy

"Partner Morrison" is a classic descending chipper that rewards smart partitioning and consistent work output from both athletes. The three movements hit the legs, hips, and shoulders across all five rounds, there's nowhere to hide here. Fatigue accumulates quickly if one athlete is doing too much too soon. Wall Balls: The rep scheme starts at 50, which is a significant volume ask on the opening movement. Partners should agree on a rep split strategy before the clock starts. Consistent sets of 10-15 per athlete keeps the ball moving and prevents either person from standing idle. Focus on a full squat, explosive hip drive, and a relaxed catch at the top. Athletes who muscle the ball with their arms will feel it fast. Box Jumps: Focus on a full hip extension at the top and a controlled landing, step down and remaining consistent throughout all reps as this is the quad killer of the workout. American Kettlebell Swings: This movement finishes the triplet each round and is about consistent sets, good hip extension and a strong finish overhead. At 53/35lb, athletes should be swinging with a powerful hip snap and a locked out overhead finish, not muscling the bell up with the arms. Partners should alternate in consistent sets and keep transitions quick. In the later rounds when reps drop to 20, 15, and 10, the temptation is to push through big unbroken sets. That's fine if the mechanics are there, but never chase reps at the cost of a sloppy overhead position. The key coaching point for this workout: communication with your partner. The best teams have a strategy and prescribed rep counts, switching points, and pacing targets.

Modifications

Wall Balls: Reduce Load / Reduce Reps / Reduce Target Height / Adjust to light Dumbbell Thrusters / Adjust to Goblet Squats. Box Jumps: Reduce Box Height / Adjust to Box Step-Ups / Adjust to Broad Jumps / Adjust to Lateral Line Hops. American Kettlebell Swings: Reduce Load / Adjust to Russian Kettlebell Swings / Adjust to Dumbbell Swings or Alt DB Snatches.

Class Date Class Stream Text Size Theme Window Display Andi Baes Saturday 14th Mar 2026 Warm-Up Flow Warm-Up 2:00-3:00 Cardio Choice 2 Sets: :20/:20 Samson Lunge Stretch 10 Alt Box Step-Ups 20 Pogo Jumps 10 Kettlebell Deadlifts Specific Prep 8 Medball Squats 8 Medball Presses 8 Box Jumps 8 Russian Kettlebell Swings - 8 Wall Balls 8 Box Jumps 8 American Kettlebell Swings Primer 1 Set with Partner 4-4 Wall Balls 4-4 Box Jumps 4-4 American Kettlebell Swings * Practice Transitions and Smooth Quick breaks between sets. Partner Conditioning "Partner Morrison" Time For Time | With a Partner 50-40-30-20-10 Wall Balls Box Jumps American Kettlebell Swings *Split / Partition as desired with a partner Wall Ball: 20/14lb, 10/9ft Box Jumps: 24/20in Kettlebell: 53/35lb, 24/16kg Level 2: For Time | With a Partner 50-40-30-20-10 Wall Balls Box Jumps American Kettlebell Swings Split / Partition reps as desired with a partner Wall Ball: 14/10lb (6/4.5kg) to 10/9ft Box Jumps: 24/20in Kettlebell: 44/26lb (20/12kg) Level 1: For Time | With a Partner 40-30-20-15-10 Wall Balls Box Jumps Russian Kettlebell Swings Split / Partition reps as desired with a partner Wall Ball: 14/10lb (6/4.5kg) to 10/9ft Box Jumps: 20/16in or Box Step-Ups Kettlebell: 35/26lb (16/12kg) Competitor: For Time | With a Partner 50-40-30-20-10 Wall Balls Box Jumps American Kettlebell Swings Split / Partition reps as desired with a partner Wall Ball: 30/20lb (14/9kg) to 10/9ft Box Jumps: 30/24in Kettlebell: 70/53lb (32/24kg) For Time | Solo 25-20-15-10-5 Dumbbell Thrusters Broad Jumps Dual Dumbbell Hang Muscle Snatch Dumbbells: 2 x 30/20lb (14/9kg) Coaches Notes Goal: 18–26 minutes / Cap: 30:00 RPE: 8/10 Stimulus: Aerobic Capacity / Muscular Endurance Primary Objective: Smart partitioning keeping both athletes fresh and continuous work output with not long rest periods. Secondary Objective: Manage the descending rep scheme strategically. Manage the early sets and sprint the last sets. Workout Strategy "Partner Morrison" is a classic descending chipper that rewards smart partitioning and consistent work output from both athletes. The three movements hit the legs, hips, and shoulders across all five rounds, there's nowhere to hide here. Fatigue accumulates quickly if one athlete is doing too much too soon. - Wall Balls: The rep scheme starts at 50, which is a significant volume ask on the opening movement. Partners should agree on a rep split strategy before the clock starts. Consistent sets of 10–15 per athlete keeps the ball moving and prevents either person from standing idle. Focus on a full squat, explosive hip drive, and a relaxed catch at the top. Athletes who muscle the ball with their arms will feel it fast. - Box Jumps: Focus on a full hip extension at the top and a controlled landing, step down and remaining consistent throughout all reps as this is the quad killer of the workout - American Kettlebell Swings: Ths movement finishes the triplet each round and is about consistent sets, good hip extension and a strong finish overhead. At 53/35lb, athletes should be swinging with a powerful hip snap and a locked out overhead finish, not muscling the bell up with the arms. Partners should alternate in consistent sets and keep transitions quick. In the later rounds when reps drop to 20, 15, and 10, the temptation is to push through big unbroken sets. That's fine if the mechanics are there, but never chase reps at the cost of a sloppy overhead position. The key coaching point for this workout: communication with your partner. The best teams have a strategy and prescribed rep counts, switching points, and pacing targets. Modifications / Adjustments Wall Balls: Reduce Load / Reduce Reps / Reduce Target Height / Adjust to light Dumbbell Thrusters / Adjust to Goblet Squats Box Jumps: Reduce Box Height / Adjust to Box Step-Ups / Adjust to Broad Jumps / Adjust to Lateral Line Hops American Kettlebell Swings: Reduce Load / Adjust to Russian Kettlebell Swings / Adjust to Dumbbell Swings or Alt DB Snatches PRVN Mobility #1 Unscored 1:00/1:00 Tall Dragon Stretch 1:00/1:00 Scorpion Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories 4 Sets: For Quality 10-12 Reverse Nordic Curls 12-15 Weighted Hip Extensions X Check into class Powered by