Warm Up:
1 set:
100-m jog
10 air squats
10 DB shoulder presses
10 unweighted step-ups
1 set:
50-m single-arm DB farmers carry/arm
10 DB goblet squats
10 DB push presses
10 single-DB weighted step-ups
1 set:
50-m DB farmers carry (light load)
50-m DB farmers carry (workout weight)
Mini Round:
1 set:
50-m DB farmers carry/partner
7 double-DB front squats/partner
7 double-DB push jerks/partner
6 double-DB box step-ups/partner
PARTNER WOD:
AMRAP 20 with a partner:
200-m DB farmers carry (35/50 lb)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (20/24 in)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.
Intermediate:
AMRAP 20 with a partner:
200-m double-DB farmers carry (20/35 lb)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (20/24 in)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.
Beginner:
AMRAP 20 with a partner:
100-m double-DB farmers carry (10/25 lb)
20 double-DB front squats
20 double-DB push jerks
20 double- DB box step-ups (12/20 in)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.
Individual Option:
Every 4:00 x 5 sets, each for time:
100-m DB farmers carry (35/50 lb)
10 double-DB front squats
10 double-DB push jerks
10 double-DB box step-ups (20/24 in)
– Rest the remainder of each interval.
Home Workout:
Same as Rx
Movement scaling options:
DB farmers carry: Load, distance
Double DB front squats: Load, single-arm options
Double DB push jerks: Load, single-arm options
Double DB box step ups: Load, box height, single-arm options
Cool down:
3 sets:
:30 saddle stretch
:30 down-dog stretch