– In-a 10 minutes find 3RM of the day. (Start with empty barbell)
“Teams of 2”
For Time: (TC: 16 Min)
12 Rounds (each round for time) (6 rounds for each partner)
Athlete-1 starts with Dumbbell Farmer’s Hold (2x 30/25 kg) *choose heavy!
8×7,5m Shuttle Run
20 American Kettlebell Swing (24/16 kg)
6 High Box Jumps 75/60 cm
Switch after full round and Athlete-2 takes DB Farmer’s Hold.
One athlete always at DB Farmers Hold. Dumbbells will never touch the ground.
Score; Total Time
- 8×7,5m Shuttle Run
- 18 American Kettlebell Swing (24/16 kg)
- 8 High Box Jumps 75/60 cm
- 30-45sn Dumbbell Farmer’s Hold (2x 30/25 kg) *choose heavy!
Grip Endurance: Accumulate 3-Minutes Dead Hang
For the 3-minutes hang holds, athlete may accumulate 3 minutes total (break if necessary, but only count time while hanging)