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  • MikeMega

201027

Warmup

3 Rounds Not For Time

10 PVC Passovers

10 PVC Good Mornings

10 PVC Deadlifts

10 Air Squats

10 Standing Toe Touches

Then...

2x:30 sec to 1 min Plank Hold

Garage(RX)

For Time

40 Kettlebell Sumo Deadlifts

100m Single Arm Farmers Carry

40 Kettlebell Swings

100m Single Arm Farmers Carry

40 Kettlebell Snatches

100m Single Arm Farmers Carry

40 Burpees over the Kettlebell

Minimal

For Time

40 Backpack Sumo Deadlifts

100m Single Arm Farmers Carry

40 Backpack Swings

100m Single Arm Farmers Carry

40 Backpack Snatches

100m Single Arm Farmers Carry

40 Backpack Facing Burpees

Description

At 3…2…1…Go! You will grab your single Kettlebell and start Deadlifting it sumo style for 40 reps. Next, you will perform a 100 meter Farmers Carry with the single KB splitting the load between arms as you wish. After that, you will perform 40 (American) Kettlebell swings and then do the same Farmers Carry as before. Then you will perform 40 Snatches with the Kettlebell and then go on a 100m Farmers Carry again. And finally, you will do 40 Burpees over the KB then perform the last 100 meter Farmers Carry. Your score is the time it takes to complete all the reps.

Weight

The weight for this workout should be as heavy as you can safely get. We want heavy af but we dint want to sacrifice technique and definitely not safety.

Stimulus

The intended stimulus for this workout is low intensity with high volume. This isn’t a sprint your life away workout. And if you find yourself moving quickly through this you need to get heavier or just reevaluate who you are as a human.

Scales and Mods

Most of these movements can be scaled by lowering the weight.

The swings and snatches can be modified to ground to overheads. Or you can do the snatches from the hang position.

The burpees can be modified by finding a lower element to jump over or simply removing the “over” part of the movement.

Let's Get It!!!




347-762-3437

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