Warm Up:
3 rounds:
:30 jumping jacks
10 air squats
10 shoulder tap + shoulder tap + push-ups
10 unweighted sumo-stance good mornings
Specific Warm-Up:
3 rounds:
Partner 1 | Double-kettlebell front-rack carry (25 ft)
Partner 2 | Alternating Samson stretch
Switch
– Build in kettlebell load across each set to workout loading.
PARTNER WOD:
10 rounds for time, with a partner:
Double-KB front-rack carry (75 ft) (35/53 lb)
15 box jump-overs (20/24 in)
Double-KB front-rack carry (75 ft) (35/53 lb)
– Partners alternate full rounds, for 5 rounds each.
Intended stimulus: 10-15 Minutes
Intermediate:
10 rounds for time, with a partner:
Double-KB front-rack carry (75 ft) (26/35 lb)
15 box jump-overs (16/20 in)
Double-KB front-rack carry (75 ft) (26/35 lb)
– Partners alternate full rounds, for 5 rounds each.
Beginner:
10 rounds for time, with a partner:
Double-KB front-rack carry (75 ft) (15/20 lb)
10-15 box jump-overs (6/12 in)
Double-KB front-rack carry (75 ft) (15/20 lb)
– Partners alternate full rounds, for 5 rounds each.
Home Workout:
10 rounds for time, with a partner:
Double-dumbbell front-rack carry (75 ft) (35/50 lb)
15 object jump-overs (20/24 in)
Double-dumbbell front-rack carry (75 ft) (35/50 lb)
– Partners alternate full rounds, for 5 rounds each.
Movement scaling options:
Double KB front rack carry: Load, single-dumbbell front-rack carry
Box jump overs: Height, reps, step-ups
Cool down:
1 round:
:45 single-unders
:45 upward dog
:45 single-unders
:45 standing calf stretch, right
:45 single-unders
:45 standing calf stretch, left
:45 single-unders
:45 Spiderman twists, alternating
:45 single-unders
:45 child’s pose