Partner Relay Workout

Thanks to Rob Gaskell from Evolve Fitness in Ontario, Canada for sending in this awesome workout.

The Horse Shoe Partner Workout

Drill Length: 30 minutes

Equipment needed: Cones

Here is a workout I have been using for a number of years. Demanding but great.

Set up

Set up 8 exercise stations in a large horseshoe shape as shown below.

How it works

Note: All of the horse shoe exercises are done while carrying a medicine ball from start to finish and doing exercises. E.g at least one hand on ball for push ups and held or carried for other exercises.

Round 1:

Partner 1 runs around horseshoe from start to station 1 (following the blue line), carrying med ball. They do the exercise then return to start.

Then they run back to station 1, do the exercise, move to station 2 do exercise, then run back to start and exchange med ball with partner.

Partner 2 completes same route.

Round 2:

Partner 1 run to station 1 and do exercise, then run to station 2 (not back to start) do exercise 2, then run to exercise 3 and do exercise. Once finished on 3 they run back to start and exchange with medball with their partner.

Round 3 and so on:

Stations 1, 2, 3 and add on one more station each round until all 8 stations are done.

Stationary Exercises:

While one partner does the horse shoe the other does the stationary exercises.

1. 100x Skips
2. 40x Jumping Jacks
3. 30x Crunches

When partner 1 completes any round of the horse shoe, stop stationary exercise wherever point you are at, go to  med ball start and make exchange.  Once the horseshoe partner reaches about round 3 or 4 the stationary exerciser should be able to be finished and have a short rest.

Guest

Guest submissions are workouts shared by awesome trainers from all around the world. You can read a bit more about this author under the workout above.. To become one of these awesome trainers why don’t you submit one of your own?