Warm Up:
PVC Switch Warm-Up Game
Specific Warm-Up:
1 set:
50-m single-KB farmers carry
– Each partner performs 50 m.
PARTNER WOD:
AMRAP 20:
400-m run
50 KB swings (53/70 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Intermediate:
AMRAP 20:
400-m run
50 KB swings (35/53 lb)
400-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Beginner:
AMRAP 20:
200-m run
30 KB swings (18/26 lb)
200-m single-KB farmers carry
– Partners run together and break up the other two movements as needed.
Home Workout:
AMRAP 20:
400-m run
50 alternating DB hang snatches (35/50 lb)
400-m single-DB farmers carry
– Partner run together and break up the other two movements as needed.
Movement scaling options:
Run: Distance, bike, row
KB swing: Load, reps, Russian swing, KB deadlift
Farmers carry: Load, distance, step-up to a low box (4 in)
Post-Workout Skill Work:
3 sets:
1:00 plank hold (accumulate)
20 strict sit-ups