Warm Up:
2 rounds:
200-meter run
10 single kettlebell deadlifts
5 single-arm kettlebell presses/arm
:30 handstand or plank hold
Specific Warm-Up:
1 round:
Partner 1: 6 Russian kettlebell swings, light
Partner 2: 6 Russian kettlebell swings, light
Partner 1: 6 Russian kettlebell swings, workout load
Partner 2: 6 Russian kettlebell swings, workout load
PARTNER WOD:
AMRAP 24 with a partner:
24 Russian KB swings (53/70 lb)
12 handstand push-ups
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.
Intermediate:
AMRAP 24 with a partner:
24 Russian KB swings (35/53 lb)
9 handstand push-ups
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.
Beginner:
AMRAP 24 with a partner:
24 Russian KB swings (18/26 lb)
9 double-KB presses
200-m farmers carry
– Share work load as desired.
– Use two KBs for the farmers carry; go out together and trade as needed.
Home Workout:
AMRAP 24 with a partner:
24 dumbbell swings (35/50 lb)
12 handstand push-ups
200-meter farmers carry
– Share work load as desired.
– Use two dumbbells for the farmers carry; go out together and trade as needed.
Movement scaling options:
Russian KB swing: Load, kettlebell deadlift
Handstand push-up: Reps, double-kettlebell press
Farmers carry: Load
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats