“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 Makers 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 Makers Video
100m Jog or 10 x 10m Shuttle Runs
15 Dumbbell deadlifts