Warm Up:
2 rounds:
10 jumping jacks
10 goblet squats
10 jumping jacks
10 single-leg deadlifts/leg
10 jumping jacks
Specific Warm-Up:
1 round:
25-ft DB/KB walking lunges
100-m run
2 wall walks
100-m row
– Use two DB/KBs held in a farmers carry at workout weight.
WOD:
2 rounds for time:
100-ft DB/KB walking lunges (53/70 lb)
400-m run
10 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.
Intended Stimulus: 14-20 Minutes
Intermediate:
2 rounds for time:
100-ft DB/KB walking lunges (35/53 lb)
400-m run
7 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.
Beginner:
2 rounds for time:
100-ft DB/KB walking lunges (26/35 lb or unweighted)
400-m run
5 partial range of motion wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.
Home Workout:
2 rounds for time:
100-ft DB walking lunges (50/70 lb)
400-m run
10 wall walks
400-m run
– Use two DBs held in a farmers carry.
Movement scaling options:
Walking lunges: Load
Run: Distance, substitutions
Wall walk: Volume, range of motion
Row: Distance, substitutions
Post-Workout Skill Work:
For completion:
1:30 side plank hold, left
1:30 side plank hold, right
– Complete all of one side before switching to the other.