Mobility: Hip mobility

Skill Practice Warm Up: Test max ring dips (kipping allowed).

Strength: ) Front Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets of 1 Rep “Strong Effort” – Increasing Load Each Round).

Super Set: none

Metabolic Conditioning: “Farmers Cardio 2.0”

Partner AMRAP (As many rounds as possible)

Dumbbells – Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs Dumbbells


Sandbag – Performance: 80bs, Athletic*: 60lbs, Health: 45lbs

Choose one or the other, NOT both. You should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells or carry 1 sandbag as far as possible in 7 minutes. Partners take turns but partner must carry the entire load – both DB’s or the entire sandbag at the same time (no splitting DB up or partner carrying the sandbag); the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  400 – 1000m, Scale Up: 65lbs/45lbs

Log your results online by clicking here.

Compare to: July 18, 2015

Coaching Tips: Don’t try and be a hero and go super long for each set.  You are better off running faster and switching off more often. (Practice an efficient switch off before the MetCon starts.) If one person is more skilled at this than the other, they should carry the weights more so that the team goes farther!

Optional ‘Cash Out’: 2 min row for cal, 1 min wall ball, 2 min row

Recommended Posts