Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-5 pull ups
-10 Push ups
-15 Air Squats
WOD:
Every 5 Minutes for 5 Rounds (25 Minutes)
-200 Meter KB/DB Suitcase Carry (100M R/100M L)
-Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)
*Can use a sandbag for this version!
Suggested Weight Men: 40-55# DB
Suggested Weight Women: 25-35# DB
Score: Slowest Round ONLY
Goal: 3:30-4:30
COACHES NOTES
Set yourself so you’ll get at least a minute of rest in the first couple of rounds. Make sure you are standing up tall during the carry. If the weight is banging against your leg a lot, it is either too heavy or you need to fire up the belly more. Push the pace on the row/bike and focus on a smooth steady pace on the carries.
SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.
For 200m, it should take 1:30-2:00. If it’s much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.
CUSTOMIZATIONS
Low Suitcase Carry Step Ups
ROW/BIKE
You’re working with 2:00-2:30. Reduce the calories as needed to fit the time window.
CUSTOMIZATIONS
Reduce number of calories