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DESCRIPTION

STIMULUS

Time: This is a 12:00 to 17:00 workout.

Category: Threshold – staying consistent while resisting fatigue is key to fast times.

Goal: ~15:00 or better.

Score: This is a “For Time” workout. The score is the time it takes to complete the workout.

DUMBBELL FARMERS CARRY

100m double dumbbell farmers carry should take between :40 and :60 seconds, accounting for fatigue. As the distance and time is short, the athlete should not have to drop the dumbbell and rest mid-movement.

ABMAT SIT UP

30 AbMat Sit Ups should take approx. 1:00. As we get into later sets, fatigue might increase the time to approx. 1:30. Athletes should attempt to complete each set unbroken.

DOUBLE DUMBBELL CLEANS

10 Double DB Cleans should take no more than 1:00. The loading should allow for a consistent, smooth pace.

EFFICIENCY TIPS

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 Double DB Cleans, the moderate weight should allow for 10 smooth, unbroken reps. Make sure to use all of that hip extension for each one, then turn around,and head right back out the door 🙂

WOD

“Y’All Come Back Now” (Time)

“Y’ALL COME BACK NOW”

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry

30 AbMat Sit-ups

10 Double Dumbbell Cleans

19 min Time Cap

RX+-50/35#

RX-35/20#

50-59-20/15#

60+15/10#

Basics-100m (no DB) 10 Sit Ups, 10 Light

DB Cleans