Warm Up:
1 set:
200-meter run
50 ft of each:
Jog x 3
Skipping high knees
Lateral shuffle/direction
Toy soldiers (10 kicks then jog)
Samson lunges (10 lunges then jog)
Bunny hops (10 hops then jog)
Broad jumps (5 jumps then jog)
Burpee broad jumps (5 jumps then jog)
1 set:
200-meter run
Specific Warm-Up:
MEDICINE-BALL CARRY
1 set:
50-meter med-ball jog
– Rest :15-:30.
50-meter med-ball run
SINGLE-KETTLEBELL CARRY
1 set:
50-meter carry at the shoulder
– Rest :15-:30.
50-meter carry at the side
DOUBLE-KETTLEBELL CARRY
1 set:
50-meter double-kettlebell carry, slow
– Rest :15-:30.
50-meter double-kettlebell carry, fast
WOD:
For time:
1,600-meter run
800-meter med-ball carry (14/20 lb)
400-meter single-KB carry (35/53 lb)
200-meter double-KB carry (35/53 lb)
Intended Stimulus: 20-25 Minutes
Intermediate:
For time:
1,600-meter run
800-meter med-ball carry (10/14 lb)
400-meter single-KB carry (20/35 lb)
200-meter double-KB carry (20/35 lb)
Beginner:
For time:
800-meter run
400-meter med-ball carry (6/10 lb)
200-meter single-KB carry (10/15 lb)
100-meter double-KB carry (10/15 lb)
Home Workout:
For time:
1,600-meter run
800-meter object carry (light)
400-meter single-dumbbell carry (35/50 lb)
200-meter double-dumbbell carry (35/50 lb)
Movement scaling options:
Run: Distance, bike, row, Ski-erg
Med-ball carry: Load, distance
Single-KB carry: Load, distance
Double-KB carry: Load, distance
Cool down:
1 set:
200-meter walk
1:00 hamstring stretch/side