Reno 2.5: Strength, Grit, and the Ultimate Partner Rescue
Simple numbers. Savage output. Reno 2.5 takes you through two full-body rounds that challenge strength, control, and endurance—then throws you into a partnered burner where you’ll fight to “save your partner” by moving with speed and purpose.
The reps are low. But don’t be fooled. These movements hit deep.
The WOD: Reno 2.5
2x Through:
- 8 Pull-Ups
- 8 Decline Push-Ups
- 8 Deck Squats
- 8 Split Squats (each leg)
- 50 Rope Skips
Then:
Save Your Partner Circuit
- 1 round:
- 4 Punch + Sprawl
- 1 Backfall
- 4 Sit-Ups
- 3 Laps (repeat the combo while your partner laps)
- Switch roles
Warm-Up Suggestions:
Start with 3 rounds of:
- 20 jumping jacks
- 10 bodyweight squats
- 5 pull-up hangs or scap pulls
- 10 alternating lunges
- 20 rope skips
- Practice 2 backfalls and 2 sprawls
Your focus is mobility, activation, and prepping joints for full-body work.
Coaching Tips:
- Pull-Ups: Scale with bands or negatives. Full range over full reps.
- Decline Push-Ups: Feet on a box or bench, core tight. Modify to floor if needed.
- Deck Squats: Control the roll. Use momentum and core to stand up clean.
- Split Squats: Posture tall, don’t bounce at the bottom.
- Rope Skips: Find a rhythm. If you trip, reset quick.
- Partner Circuit: Sprawls should be snappy. Backfall should be clean and safe. Sit-ups with a punch finish the combo with flair. While one works, the other runs. Then switch and repeat.
At-Home Modifications:
- Pull-Ups → Doorway rows or bent-over dumbbell rows
- Decline Push-Ups → Elevated feet on a couch or just regular push-ups
- Deck Squats → Roll to stand or sub bodyweight squats if mobility limits you
- Split Squats → Reverse lunges
- Rope Skips → Invisible jump rope or lateral hops
- Partner Work → Go solo by running a set then a lap, then repeating
Final Thought:
Reno 2.5 isn’t flashy. It’s functional. And that final rescue circuit? It’s pure GRIT teamwork. You’ll build strength, test mobility, and finish with a shared burn that bonds training partners together.
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