April 9, 2020

Day #28 – “Spaceship”

By phy6

“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