TUESDAY 18 OCT 2022
“Jerry Can” [SWEAT]
Workout Definition
For Time [35 Minute Cap]:
1 Mile Run
100 Meter Farmers Carry
2,000/1,600 Meter Row
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry
Dumbbells: (35’s/20’s)
Score = Time it takes to complete the workout
[COMP/TRAIN] Dumbbells: (50’s/35’s)
[PARTNER] See below
STIMULUS: “Jerry Can” is a Pacer workout.
STRATEGY: Athletes should aim to complete each 1 mile run in 10:00 or less and each farmers carry in about 1:00 per 100m and 1:30 for 200m. 2000/1600m on the rower should take athletes 9:00 or less.
SCALING: Athletes should choose distances for the run and row that they can complete in the given times. If athletes are unsure how long the run will take them they could complete smaller loops (200/400m) until athletes performing the workout as written return.
SCORING: Athletes score today will be the time it takes them to complete the workout.
MODIFICATIONS
1 MILE RUN
-Reduce Distance
-2000/1600m Row
-4000/3200m Bike
-120/96 Calorie Fan Bike
-1600/1200m Ski
2000/1600M ROW
-Reduce Distance
-4000/3200m Bike
-120/96 Calorie Fan Bike
-1600/1200m Ski
-1600m Run
FARMERS CARRY
-Reduce Load
-Reduce Distance
-KB Carry
-Med. Ball Run
WORKOUT VARIATIONS
Teams of 2, Teams run together, Row and Farmers carry 1 at a time
AFTER CLASS
5 Sets:
3 Squat Cleans
1 Jerk
AT HOME:
For Time :
1 Mile Run
100 Meter Farmers Carry
1 Mile Run
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry