Warm Up
5 Minutes of Rowing/OR Bike
Then…
3 ROUNDS
-10 Box Step Ups
-30 Single Unders
WOD “IRIS”
Every 4 Minutes for 6 Rounds
(24 Min Total)
-100 Meter Plate/Sandbag Hug Carry
-10 Plate Hug or Sandbag Step Up Overs
-200 Meter Run/OR Row
Rest remainder of 4 min each time
Suggested Weight Men: 45# Plate / 50-70# Sandbag
Suggested Weight Women: 25-35# Plate / 25-45# Sandbag
Idea Box Height Men: 22-24″
Idea Box Height Women: 18-20″
Goal: 2:30-3:30
COACHES NOTES
Choose a weight for the hug carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point.
You’ll want to try to preserve your core stamina for as long as possible, especially because the step up over will be demanding on the core, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the object (plate or sandbag) down on top of the box, shake it out, then get back to it.
PLATE/SANDBAG HUG CARRY
Hold the plate or sandbag against your chest with your arms wrapped around. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter ‘C’s and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.
CUSTOMIZATIONS
1 Minute Object Hug March
1 Minute of Low Object Hug Step Ups (2 Stacked Plates)
PLATE HUG/SANDBAG STEP UP OVER
You can hug a plate at your chest – OR – hold a sandbag on one shoulder or across your back. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.
For the box height roughly 24″ for fellas and 20″ for ladies.
Feel free to lower the weight all of the way down to nothing if you need to!
CUSTOMIZATIONS
Object Hug Lunges
Unweighted Step Up Overs
RUN
You’re working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – then row