Warm Up:
1 set:
400-meter run
3 sets:
4 inchworms
8 double-kettlebell shoulder presses
12 walking lunge steps
WOD:
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (35/53 lb)
50 double-KB push presses
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Intended Stimulus: 7-15 Minutes
Intermediate:
For time:
Accumulate 1:00 handstand hold against the wall
100-m double-KB front rack carry (26/35 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Beginner:
For time:
Accumulate :45 plank hold
100-m double-KB front rack carry (12/18 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate :45 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Home Workout:
For time:
1:00 cumulative freestanding handstand hold
100-meter double-dumbbell front rack carry (35/50 lb)
50 double-dumbbell push presses
Single-dumbbell overhead walking lunge (100 ft)
1:00 cumulative plank hold
– Use the same load for all dumbbell movements. Switch arms as needed on the overhead walking lunge.
Limited equipment option:
For cumulative time, reps, and distance:
3:00 max-time freestanding handstand hold
3:00 max-distance double-dumbbell front rack carry (35/50 lb)
3:00 max-reps double-dumbbell push presses
3:00 max-distance single-dumbbell overhead walking lunge
3:00 max-time plank hold
– Use the same load for all dumbbell movements. Switch arms as needed on the overhead walking lunge.
Movement scaling options:
Handstand hold: Time, handstand with stomach or back to the wall, pike handstand hold, overhead kettlebell hol
KB front rack carry: Load, distance, goblet carry
Double DB push press; Load, volume, single kettlebell
Overhead walking lunges; Load, unweighted lunge, distance
Plank hold: Time, hand-elevated plank hold
Post-Workout Skill Work:
Tabata hollow rocks