WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of each circuit. One partner will go and then the other. Your rest will be when your partner goes. In between circuits rest up to 2 minutes.

CIRCUIT #1:
20-50ft Chain Sprint
1 Chain length Front Plank Pulls

CIRCUIT #2:
20-50ft Chain Sprint
1 Chain length Lateral Plank Pulls

CIRCUIT #3:
20-50ft Chain Sprint
1 Chain length Backward Plank Pulls

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

NOTES:

In this workout, you will sprint with the chain behind you. It will then be stretched out along the ground. When you do the plank pulls, you will pull it into a pile on that side so that when your partner sprints, they will drag it back out on the ground. Battling ropes can also be used if the chain is too heavy or you simply don’t have one. Beginners may also need more rest and might not be ready to go right after their partner finishes. Rest more if needed. You do not want to rest once you’ve begun the round.

EXERCISE DESCRIPTIONS:

Chain Sprint – Hold the chain behind you or strap it on around your waist or to a harness. Sprint, driving with the opposite arm and leg. Keep your head in line with your body as you sprint and don’t round forward. Sprint all the way down, letting the chain stretch out behind you.
Front Plank Pulls – Set up in a high front plank over the chain so that you can reach forward to grab the chain. Beginners will do this from their knees while advanced exercisers will do the plank from their toes. If you are doing this from your toes, set your feet about hip-width apart. Then reach forward and grab the chain and pull it down toward your chest. You can either sit back toward your heels as you pull or you can maintain a strict plank for an anti-rotational pull variation. Once you pull down to your chest, reach up again with the same hand and pull again until you’ve pulled the chain all the way in. Alternate arms each round.

Lateral Plank Pulls -Set up in a high plank position with the chain going across you so you can pull it laterally. You can be in a plank position from your hands and knees (beginner) or hands and toes (advanced). Place your feet about hip-width apart. Reach under and across your body to grab the chain. Then pull it across, sitting back into the side you are pulling toward. Use your glutes to powerfully pull the chain under and through. You can also mix it up and do an anti-rotational pull where you stay in a strict plank as you pull across instead of sitting back as you pull. Pull until the chain has been totally pulled back in. Alternate sides each round.

Backward Plank Pulls – Set up in a high front plank over the chain with your feet toward the stretched out chain. Beginners will do this from their knees while advanced exercisers will do the plank from their toes. Set your feet or knees about hip-width apart over the chain. Sit your butt back toward your heels as you reach your hand back and through your legs to grab the chain. Then drive your hips forward as you pull the chain up toward your head. Once you pull as far as you can, sit back again and reach through with the same hand. Switch sides after each round. Pull the entire chain in until it is in a pile in front of your head.