THURSDAY 12 AUG 2021
“Ya’ll Come Back Now”
5 Rounds For Time:
100m Double Dumbbell Farmers Carry (50/35)(35/20)
30 AbMat Sit-ups
10 Sand Bag Cleans (70/50) or 10 Double Dumbbell Cleans (35/20)
20min time cap
**Partner Option**
15:00 Clock:
P1: 100m Double Dumbbell Farmers Carry
AMRAP of
15 AbMat Sit Ups
5 Sandbag Cleans
Partners swap at completion of Farmers Carry and pick up where the other left off in the AMRAP. Score is total rounds + reps of sit ups and cleans.
STIMULUS = Threshold
The really nice thing about this workout is that in a certain way, none of the movements directly conflict with each other. The other side of that coin is that this should allow for rapid transitions from movement to movement with nothing but your heart rate to stop you.
For your Farmers Carry, commit to moving fast and not setting the dumbbells down until completion.
In the AbMat Sit Ups, find a smooth pace from the beginning and use the arm swing to shake out your hands from the Carry.
For the Sandbag Cleans or Dumbbell Cleans, the moderate weight should allow for 10 smooth, unbroken reps.
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
FARMERS CARRY
Decrease Load
Decrease Distance
ABMAT SIT-UPS
Decrease Reps
V-Ups
Hollow Rocks
SANDBAG CLEANS
Decrease Load/Reps
Barbell Cleans
Single/Double Dumbbell Cleans
AFTER PARTY
5 Sets for Quality:
Accumulate :45 Plank Hold
15 Empty Barbell Good Mornings
100m Single Arm DB Overhead Carry (Switch arms at 50m)