Specific Warm-Up:
3 rounds:
100-meter run
50-meter double-dumbbell farmers carry
:20 plank hold
– Rest as needed between ro
WOD:
AMRAP 16:
200-m run
100-m double-DB farmers carry (35/50 lb)
1:00 plank hold
Intermediate:
AMRAP 16:
200-m run
100-m double-DB farmers carry (20/35 lb)
1:00 plank hold
Beginner:
AMRAP 16:
200-m run
50-m double-DB farmers carry (10/15 lb)
:30 plank hold from the knees
Home Workout:
Same as Rx
Movement scaling options:
Run : Distance, substitutions
DB farmers carry: Load, distance
Plank hold: Duration, plank hold from the knees, hand-elevated plank hold
Post-Workout Skill Work:
8 sets:
:20 double-unders
:10 rest
– Use this as practice for Saturday’s workout.
– Advanced athletes can try triple-unders or use a weighted rope.