Specific Warm-Up:
1 set:
10 lateral kettlebell jump-overs
10 kettlebell front-rack walking lunges
200-meter run
– Use workout load.
WOD:
5 rounds for time:
400-m run
30 lateral KB jump-overs
20 double-KB walking lunges (26/35 lb)
100-m double-KB farmers carry (26/35 lb)
Intended Stimulus: 20 Min or Less
Intermediate:
5 rounds for time:
400-m run
20 lateral KB jump-overs
10 double-KB walking lunges (26/35 lb)
100-m double-KB farmers carry (26/35 lb)
Beginner:
5 rounds for time:
200-m run
10 lateral DB jump-overs
10 double-DB walking lunges (10/15 lb)
50-m double-DB farmers carry (10/15 lb)
Home Workout:
5 rounds for time:
400-meter run
20 lateral dumbbell jump-overs
10 double-dumbbell walking lunges (25/35 lb)
50-meter double-dumbbell farmers carry (25/35 lb)
Movement scaling options:
Run: Distance, substitutions
Lateral hops over kb: Reps, lateral step-overs, lateral hops over a line
Double kb walking lunges: Load, lunges in place, single-kettlebell goblet lunges
Double kb farmers carry: Load, high-knee steps in place
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves