Warm Up:
1 set:
200-m run
:30 shoulder taps
:30 inchworms
1 set:
200-m run
:30 (2 shoulder taps + 1 push-up)
:30 air squats
1 set:
200-m run
:20 samson stretch/side
Specific Warm-Up:
1 set:
50-ft DB farmers carry/partner
– Rest :20
50-ft DB front-rack carry/partner
1 set:
50-ft DB farmers carry/partner
50-ft DB front-rack carry/partner
– Run with the DBs
WOD:
For time with a partner:
200-m DB farmers carry (35/50 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
Time Cap: 25 Min
Intermediate:
For time with a partner:
200-m DB farmers carry (20/35 lb)
800-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
Beginner:
For time with a partner:
200-m DB farmers carry (10/15 lb)
400-m run
200-m DB front-rack carry
40 DB man makers
200-m DB front-rack carry
400-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
HOME WOD:
Equipment:
For time with a partner:
200-m DB farmers carry
800-m run
200-m DB farmers carry
40 DB man makers
200-m DB farmers carry
800-m run
200-m DB farmers carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
Bodyweight:
For time with a partner:
200-m weighted carry
800-m run
200-m weighted carry
80 burpees
200-m weighted carry
800-m run
200-m weighted carry
– One partner works while the other partner rests, partition reps, carry and run distances as needed.
Movement scaling options:
DB farmers carry: load, distance, single-DB option
800m run: distance, C2 bike, air bike, row or ski
DB front rack carry: load, distance, single-DB option
DB man makers: load, from-the-knees, single-DB option
Scale up: 50/65 lb DBs for the fitter partner, perform a DB squat clean thruster instead of a DB ground-to-overhead
Solo option:
200-m DB farmers carry (35/50 lb)
400-m run
– Rest 2:00
100-m DB front-rack carry
20 DB man makers
100-m DB front-rack carry
– Rest 2:00
400-m run
200-m DB farmers carry
– Sprint each effort as fast as possible.
Cool down / Post-Workout Skill Work:
3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.