For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike
♀ 35-lb kettlebells
♂ 53-lb kettlebells
Post time to the comments.
Stimulus and Strategy:
Today’s workout is a longer endurance-based effort. Expect the first bike to challenge not only your endurance but your mental fortitude. Look to maintain a consistent pace on the bike. Find an RPM or cadence you can hold based on the distance. Higher cadences will be harder to hold for longer durations. Aim to perform the cleans in 3 sets or fewer. On each farmers carry, try to go a little further than you want to. Ultimately, try not to put the kettlebells down more than four times on any carry. On that last bike, give it one last push with everything you have left.
Intermediate option:
For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike
♀ 26-lb kettlebells
♂ 35-lb kettlebells
Beginner option:
For time:
3,000-meter air bike
20 dumbbell hang cleans
150-meter dumbbell farmers carry
2,000-meter air bike
15 dumbbell hang cleans
75-meter dumbbell farmers carry
500-meter air bike
10 dumbbell hang cleans
50-meter dumbbell farmers carry
250-meter air bike
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
Rogue Echo Bike
Air Bike Setup
The Kettlebell Hang Clean
The Kettlebell Farmers Carry
The Dumbbell Hang Clean
The Dumbbell Farmers Carry
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