Warm Up:
2 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform on one machine OR switch after :60.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
50-m double-KB farmers carry
Specific Warm-Up:
3-4 sets:
5 deadlifts
– Rest :30-1:00 between lifts.
WOD:
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
Intended Stimulus: 12 Minutes or Less
Intermediate:
6 rounds for time:
9 deadlifts (105/155 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.
Beginner:
6 rounds for time:
9 deadlifts (55/75 lb)
50-m double-KB farmers carry
– Athlete chooses the farmers carry load.
Home Workout:
6 rounds for time:
18 DB deadlifts (35/50 lb)
100-m DB farmers carry
– Athlete chooses the farmers carry load.
Movement scaling options:
Deadlifts: Load, Range of motion, DB deadlifts
Farmers carry: Load, single-arm to work around an injury
Cool down:
1 set:
1:00 pigeon pose/side