Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
-40 Alt Dumbbell Farmer Lunges
-200 Meter Farmer Carry
-80 Double Unders / OR 160 Single Unders
-40 Alt Barbell Front Rack Lunges
-200 Meter Dumbbell Shoulder Rack Carry
-80 Double Unders / OR 160 Single Unders
-40 Alt Barbell Overhead Lunges -OR- 40 Plate Overhead Lunges
-200 Meter Plate Overhead Carry
-80 Double Unders / OR 160 Single Unders
Suggestions
Men: 40# DBs / 75-95# Bar Women: 25# DBs / 55-65# Bar
Goal: 18-24 Minutes
Coaches Notes
This one has a real “started from the bottom, now we’re here” vibe to it… The lunges and carries will start from the farmer carry position, then progress to the front rack, and then finish overhead – woof!
Each set of 40 lunges should take 2-3 minutes. That means you need to be completing 14-20 reps per minute. Time yourself doing a few in your warm up to make sure that the weight you’ve chosen allows for that pace. Remember: alternating means that each leg counts toward your total – so it’s 20 per side!
We’re looking for each of the carries – regardless of where the load is held – to also take 2-3 minutes. Two minutes would likely be an unbroken effort which would be tough to do after all those lunges – but not impossible! Even breaking once or twice should allow you to get the carry done in 3 minutes or less!
For the double unders/ single unders, you should be wrapping those up in 1:00-1:30. If you’re tripping up a lot on double unders, you can either move on after 90 seconds of “practice” or just switch to the single unders.