Simulation of the Day · Next: Thu 17 December
GRIT RELAY IV
4 rounds, a new station each time: 100m Farmers Carry, 15m Sled Pull, 20m Bear Crawl, 25m Sandbag Lunges. Every round starts with a 500 m run and ends with 20 Kettlebell Swings (16/12 kg).
Grip & Grit 2 km run · 8 stations Run 65% Strength 21% Power 14%
Warm-up
5 minutes easy on the bike or rower.
30 seconds dead hang or farmers hold.
10 hip hinges and 10 shoulder rolls.
Main set
500m Run
100m Farmers Carry
20 Kettlebell Swings (16/12 kg)-
500m Run
15m Sled Pull-
20 Kettlebell Swings (16/12 kg)
-
500m Run
-
20m Bear Crawl
-
20 Kettlebell Swings (16/12 kg)
-
500m Run
25m Sandbag Lunges-
20 Kettlebell Swings (16/12 kg)
Finisher
2 minutes hang from a bar or hold a light carry to open up your grip.
Stretch forearms, lats and hips, 30 seconds each side.