Specific Warm-Up: Farmers carry and bar hang
2 sets:
Farmers carry 25-50 feet
– While one partner is carrying, the other hangs from the bar.
WOD: For total reps:
AMRAP 5:
Partner 1: Max DB deadlifts (50/70 lb)
Partner 2: Pull-up bar hang.
Rest 2:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (50/70 lb)
Rest 1:00
AMRAP 5:
400-m DB farmers carry (50/70 lb)
Max-cal bike in the remaining time
AMRAP PT 1: – Only accumulate deadlifts when partner is hanging. | Partners switch as needed. | Use two dumbbells.
AMRAP PT 2: – Only accumulate toes-to-bars when partner is holding. | Partners switch as needed.| Use two dumbbells.
AMRAP PT 3: – Partners share the work. | Use two dumbbells.
Intermediate: For total reps:
AMRAP 5:
Partner 1: DB deadlifts (35/50 lb)
Partner 2: Pull-up bar hang
Rest 2:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (35/50 lb)
Rest 1:00
AMRAP 5:
400-m DB farmers carry (35/50 lb)
Max-cal bike in the remaining time
Beginner:For total reps:
AMRAP 5:
Partner 1: DB deadlifts (10/20 lb)
Partner 2: Toe-assisted pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch after 10 reps.
Rest 2:00
AMRAP 5:
Partner 1: 10 hanging knee tucks
Partner 2: DB farmers hold (10/20 lb)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch after 10 reps.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
200-m DB farmers carry (10/20 lb)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.
Cool down: 1 set:
Partner 1: 1:00 easy bike
Partner 2: Scorpion stretch
1 set:
Partner 1: 1:00 easy bike
Partner 2: Seated straddle stretch