April 9, 2020
Day #28 – “Spaceship”
“Spaceship”
5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings
STIMULUS
- Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time
- Move with purpose through the three movements
- Let’s use the 200m jog as recovery before getting back to the dumbbell for swings
- Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets
SUBS
Single DB Farmer’s Carry
- 50 Single DB Step-Ups
Run
- 20 x 10m Shuttle Runs
- 200m Row/Bike Erg
- 25 Cal AB
MOVEMENT VIDEOS
Dumbbell Swings Video
WARM-UP
5 Rounds:
5 Russian Baby MakersĀ Video
10 Calorie Bike/Row OR 100m Jog
15 Dumbbell deadlifts
“Spaceship” (No Equipment Version)
5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings
STIMULUS
- Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time
- Move with purpose through the three movements
- Let’s use the 200m jog as recovery before getting back to the odd-object for swings
- Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets
SUBS
Odd Object Carry
- 50 Odd-Object Step-Ups
Run
- 20 x 10m Shuttle Runs
- 30 double-unders
- 20 Burpees
WARM-UP
5 Rounds:
5 Russian Baby MakersĀ Video
100m Jog or 10 x 10m Shuttle Runs
15 Dumbbell deadlifts
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