Warm Up:
1 set:
:30 alternating back rack lunges PVC
:30 inchworms
:30 air squats
:30 push-ups
:30 PVC good mornings
:30 alternating plank reach throughs
:30 PVC pass-throughs
:30 burpees
Specific Warm-Up:
2 sets:
50-meter double-kettlebell farmers carry
1 wall walk
– Rest 1:00 between sets.
– Use workout variations.
WOD:
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks
Intended Stimulus: 15-20 Min
Intermediate:
10 rounds for time:
100-m double-KB farmers carry (26/35 lb)
2 wall walks
Beginner:
10 rounds for time:
50-m double-KB farmers carry (18/26 lb)
3 inchworm + push-ups
Home Workout:
10 rounds for time:
100-meter double-dumbbell farmers carry (35/50 lb)
3 wall walks
– Substitute with 3 x [6 plank shoulder taps + 1 hand-release push-up] if no wall is available.
Movement scaling options:
Double KB farmers carry: Load, distance
Wall walk: Reps, range of motion
Post-Workout Skill Work:
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.