Warm Up:
1 set:
1:00 mountain climbers (slow)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
1 set:
1:00 mountain climbers (fast)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
Specific Warm-Up:
1 set:
50-meter double-kettlebell front-rack carry
8 burpees to target (12 in)
– Use workout variations.
– If sharing equipment, partners each start on a different movement.
WOD:
AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)
Intermediate:
AMRAP 15:
Double-KB front-rack carry (50 m) (26/35 lb)
10 burpees to target (6 in)
Beginner:
AMRAP 15:
Single-KB goblet carry (50 m) (18/26 lb)
10 burpees
Home Workout:
AMRAP 15:
Double-dumbbell front-rack carry (50 m) (35/50 lb)
10 burpees to target (12 in)
Masters 55+:
AMRAP 15:
50-meter double-kettlebell front-rack carry (26/35 lb)
10 burpees to target (6 in)
Movement scaling options:
Double KB front rack carry: Load, single-kettlebell goblet carry
Burpee to target: Target height, burpee without a target, up-down1 set:
1:00 mountain climbers (slow)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
1 set:
1:00 mountain climbers (fast)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
Post-Workout Skill Work:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.