5 rounds, 1 min per station, for max reps of:
Farmer Carry, 53/35 lbs
Handstand Hold
Rope Climb
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
WORKOUT BRIEF
This is a “Fight Gone Bad” ish kind of workout.
3:00 Rounds w/ 1:00 Rest
15:00 of total work
The goal is to accumulate as many reps as possible within the time frame allotted.
Stagger as need if low on equipment
MOVEMENTS
FARMERS CARRY
10 meters = 1 rep
Dumbbells or Kettlebell may be used for this
Choose a weight that you can hold on to for 1-2 sets
Handstand Hold
:45 sec = 1 rep
Facing away from the wall
Choose a variation or time frame that allows 1-2 breaks
ROPE CLIMB
1 ascent = 1 rep
Choose a variation that allows for 2-3 reps
Start your movement at the beginning of the minute and rest with :10-:15 left before starting the next minute.
When resting, try to not sit or bend forward. Walk around, keep moving, and get ready to crush the next round
MODIFICATIONS
FARMERS CARRY
Any Type of Carry
HANDSTAND HOLD
Elevated Plank ( Feet on box or wall)
Plank on Hands
Plank on Elbows
ROPE CLIMB
Shorten distance
Lay to stand
Strict Pull ups (band if needed)
Ring Rows
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