Saturday, September 26
announcements
Sunday Session This Week: “Do Hard Things” #2 w/ Ben
rx
For total reps:
AMRAP 5:
Partner 1: Max DB deadlifts (50/70 lb)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.
Rest 2:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (50/70 lb)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
400-m DB farmers carry (50/70 lb)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.
intermediate
For total reps:
AMRAP 5:
Partner 1: DB deadlifts (35/50 lb)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.
Rest 2:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (35/50 lb)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
400-m DB farmers carry (35/50 lb)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.
beginner
For total reps:
AMRAP 5:
Partner 1: DB deadlifts (10/20 lb)
Partner 2: Toe-assisted pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch after 10 reps.
– Use two dumbbells.
Rest 2:00
AMRAP 5:
Partner 1: 10 hanging knee tucks
Partner 2: DB farmers hold (10/20 lb)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch after 10 reps.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
200-m DB farmers carry (10/20 lb)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.
Intended Stimulus
Score is total deadlifts, toes-to-bars, and bike calories combined.
Interval: you-go, I-go sprint-style. Go hard, then hold-hang on!
:20+ on the static hang, holds, and carries.
5-10+ reps per set for deadlifts and toes-to-bars.
Farmers walk in under 3:00; switch as needed.
:15-:20 bursts on the bike; switch as needed.
Videos
Skill Work
Rest, stretch, recover.