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DESCRIPTION

STRUCTURE: In a Team of 2, athletes will complete as many Rounds + Reps as possible of 20 Double Kettlebell Russian Swings and 100 Meter Double Kettlebell Front Rack Carry. Teammates will switch when their partner has completed 400 Meter Run.

STIMULUS: “Freeze Tag” is a Pacer workout.

STRATEGY: Athletes should run at a recovery speed and push the pace during Double Kettlebell Russian Swings and Front Rack Carries.

SCALING: Athletes should choose Kettlebells they can Swing and Carry in 2 sets.

SCORING: Athletes score will be their Team’s Total Rounds + Reps of Double Kettlebell Russian Swings and Meter Double Kettlebell Front Rack Carry.

EFFICIENCY TIPS

-Athletes should run at a recovery speed

-Athletes should move as quick as possible maintaining good mechanics on the Double Kettlebell movements

PARTNER VERSION

Freeze Tag – Partner Version (AMRAP – Rounds and Reps)

“FREEZE TAG”

[Team of 2]

AMRAP 40:

Partner 1: 400 Meter Run

Partner 2:

Max Rounds of. . .

20 Double Kettlebell Russian Swings

100 Meter Double Kettlebell Front Rack Carry

*Score = Teams Total Rounds +

Reps of Double Kettlebell Russian Swings

and Meter Double Kettlebell Front Rack Carry

*Partners switch upon their partners

completion of 400 Meter Run

*Partner picks up where their partner stops

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-Single Version , 20 AMRAP, Light KB

INDIVIDUAL VERSION

Freeze Tag – Single Version (AMRAP – Rounds and Reps)

“FREEZE TAG”

SINGLE VERSION

40 AMRAP

400m Run

20 Double Kettlebell Russian Swings

100 Meter Double Kettlebell Front Rack Carry

Subs – 500m Row or 1000m Bike

RX+

Same as RX’d

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-Single Version

20 AMRAP, Light KB