Warm Up:
Plank Tap Relay Game
WOD:
5 sets:
On a 2:00 clock:
:30 L-sit hold
10 burpees-to-target (12 in)
Max distance DB farmers carry (35/50 lb)
Rest for 1:00.
– Use two DBs.
Intermediate:
5 sets:
On a 2:00 clock:
:30 L-sit hold (knees bent)
10 burpees-to-target (12 in)
Max distance DB farmers carry (20/35 lb)
Rest for 1:00.
– Use two DBs.
Beginner:
5 sets:
On a 2:00 clock:
:20 plank hold
10 burpees
Max distance DB farmers carry (10/15 lb)
Rest for 1:00.
– Use two DBs.
Home Workout:
5 sets:
On a 2:00 clock:
:30 seated L-sit hold
10 burpees
Max distance farmers carry
Rest for 1:00
– Use two DBs, KBs, or any odd object that pushes capacity.
Movement scaling options:
L-sit hold: Time, single-leg extended, knees tucked, hollow hold
Burpees to target: Height, regular burpees, up-downs
Farmers carry: Load
Cool down:
2 sets:
:30 cobra stretch
:30 alternating scorpion stretch