Warm Up:
3 sets:
:30 KB swings (lightweight)
:10 rest
:30 alternating spiderman stretch
:10 rest
:30 hang from pull-up bar
:10 rest
:30 air squats
Specific Warm-Up:
2 sets:
5 KB squats
5 unbroken push-ups
WOD:
3 x 5:00 rounds for reps:
200-m farmers carry (16/24 kg)
Then as many reps as possible of:
5 push-ups
10 KB squats (16/24 kg)
– Rest 2:00 between rounds.
– Use a single KB for farmers carries and squats.
Intermediate:
Same as Rx
Beginner:
3 x 5:00 rounds for reps:
100-m farmers carry (12/16 kg)
Then as many reps as possible of:
5 push-ups
10 KB squats (12/16 kg)
– Rest 2:00 between rounds.
– Use a single KB for farmer carries and squats.
Movement scaling options:
Push-ups: Ring push-up, deficit push-up, banded push-up, knee push-up, assisted push-up, box push-up.
Farmers carry: load, DB , med ball carry.
KB squats: load, DB squats, med ball squats, air squats.
Limited equipment:
With a partner:
3 x 6:00 rounds for reps:
400-m farmers carry
Then as many reps as possible of:
10 push-ups
20 KB squats
– Rest 2:00 between rounds
– All reps are to be split evenly between the partners. Athletes will share 1 KB for the carry and switch back and forth as needed.
Post-Workout Skill Work:
3 sets each with a partner:
1:00 GHD sit-up hold (parallel to the ground)
Max KB windmills