0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-46:00 Endurance
46:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Samson Stretch
Forearm Stretch
Mountain Climbers
Endurance Prep
2-3 Rounds
50m Carry of your choice
10 Plate Hops
8 Plate Ground to Overhead
6 Plate Overhead Lunges
Endurance:
Teams of 3 For Time, Rounds and Reps
600m One KB, one DB Farmer’s Carry @53/35, 50/35
600m Single KB Farmer’s Carry @53/35
600m Single DB Front Rack Carry @50/35
600m KB Burden Run @53/35
AMRAP until time of completion:
40 Lateral Plate Hops
30 Plate Ground to Overhead
20 Weight Plate Lunges
PACE GOAL: 22:00-26:00, 6-8 Rounds of the AMRAP
*two scores: time of completion of the carries, rounds + reps of the AMRAP, enter time as reps (23:08 would 2308 reps)
FOCUS:
Odd object carries and longer duration endurance work
STRATEGY:
Recommend breaking the carries up into 200m for each person
Weights must be at your side in the double arm and single arm farmer’s carry, DB must be in the front rack in the center of your body for the front rack carry, hold the KB wherever you want for the burden run (a run/jog with the weight).
Must walk on the carries (as fast as you want), can run/jog on the burden run
10s or 20s on the plate hops, must start on the side of the plate, jump laterally on the plate and off the other side
15s or 8/7s on the G2OH
10s on the lunges
One person always on the carry, switch out when they get back, two people working on the AMRAP splitting reps as needed
MEMBER SPECIFIC:
Can do Teams of 4 if needed, on person would be shadowing another person throughout
BEGINNER: 25/15, 26/18, no weight on the lunges
SCALED: 35/20, 35/26
Rx+: 70/50, 70/53
GO BEYOND Accessory Work
Actually stay after the workout to stretch :)