Simulation of the Day · Next: Thu 11 March
SANDBAG LUNGE TO CARRY
Buy-in: 100m Sandbag Lunges. Then 3 rounds of 400 m run, 25m Sled Pull and 20 Kettlebell Swings (16/12 kg). Cash-out: 200m Farmers Carry.
Grip & Grit 1.2 km run · 8 stations Run 37% Strength 53% Power 10%
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
100m Sandbag Lunges
400m Run
25m Sled Pull
20 Kettlebell Swings (16/12 kg)-
400m Run
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25m Sled Pull
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20 Kettlebell Swings (16/12 kg)
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400m Run
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25m Sled Pull
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20 Kettlebell Swings (16/12 kg)
200m Farmers Carry
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.