Warm Up:
1 set:
:10 high knees
:10 butt kickers
100-meter jog
50-meter single-arm farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter run
25-meter farmers carry/side
1 set:
:10 high knees
:10 butt kickers
100-meter hard run
50-meter farmers carry (fast)
Specific Warm-Up / Skill Work:
1 set:
100-meter run
50-meter double-dumbbell farmers carry
5 unbroken chest-to-bar pull-ups
WOD:
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups
Intermediate:
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups
Beginner:
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups
Home Workout:
AMRAP 12:
50-meter dumbbell farmers carry (35/50 lb)
100-meter run
10 dumbbell renegade rows
– Use two dumbbells.
Movement scaling options:
Farmers carry: Load
Run: Distance, speed walk (running limitation)
Chest to bar pull-ups: Reps, pull-ups, ring rows
Post-Workout Skill Work:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.