WORKOUT
FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 Rounds
7 Deadlift (245/175)|(175/125)
27 Double Unders
into…
200m Single Arm KB Farmer Carry (70/53)|(53/35)
FINISHER
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
SCALING
MOVEMENT ADJUSTMENTS…
If the carry is not possible, a 200m sled drag, sled push, or back rack walk are all viable options. For these, make sure it’s a weight the athlete can handle at a slow grind for around 50-100m before needing a break.
DL — if pulling from the floor isn’t an option a heavy low-height step-up and step-down for 14 total reps is a great option. Load as heavy as able to hold in the double farmer hold.
DU — fast singles or plate hops would be my go-to option today. :30 of pure DU attempts could also be a nice option for athletes close to getting their DU or have only a handful in a row.