Warm Up:
PVC Switch Game
Specific Warm-Up:
1 set:
50-meter single-kettlebell farmers carry
– Each partner performs 50 meters.
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-meter run
50 alternating dumbbell hang snatches (35/50 lb)
400-meter single-dumbbell farmers carry
– Partners run together and break up the other two movements as needed.
Movement scaling options:
Run: Distance, bike, row
KB swing: Load, reps, Russian kettlebell swing, kettlebell deadlift
Farmers carry: Load, distance
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot