5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry
Rest 2 minutes after each round.
♀ 35-lb kettlebells and a 20-inch box
♂ 53-lb kettlebells and a 24-inch box
Post times for each round to comments.
Stimulus and Strategy:
Today’s workout focuses on moving quickly under fatigue. This effort capitalizes on your rest time, which allows you to recover and hit the next one hard. Choose a challenging front-rack carry weight that still allows for unbroken efforts. Make sure the kettlebells are in a true front-rack position, not resting on the shoulders. Plan to sprint through the box jump-overs, finishing the 15 reps in 1 minute or less.
Intermediate option:
5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry
Rest 2 minutes after each round.
♀ 26-lb kettlebells and a 20-inch box
♂ 35-lb kettlebells and a 24-inch box
Beginner option:
5 rounds, each for time, of:
50-foot kettlebell front-rack carry
10 box jump-overs
50-foot kettlebell front-rack carry
Rest 2 minutes after each round.
♀ 18-lb kettlebells and a 12-inch box
♂ 26-lb kettlebells and a 20-inch box
Resources:
Box Jump-Over Variations
The Double-Kettlebell Front-Rack Carry
Find a gym near you:
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Comments on 260418
19 Comments
1 40lb kb and 1 35lb kb
On vacation. Limited equipment . Modified to…
5 rounds, each for time, of:
75-foot DB front-rack carry @ 50#
15 box jump-overs @ 18” high bench
75-foot DB front-rack carry
Cleared the jump overs each rep, so they went faster than usual.
:59/ :58/ :55/ :49/ :45
Wow, yeah, they're fast!
M/51/6'2"/185#
Workouts for me look differently these days, but this one was more inline with what I do. I'm still lurking in the weeds suspects...
Rx'd
1:20
1:19
1:19
1:18
1:18
Good to see you! Doing well from the looks of those results too.
rx:35m kb front rack carry
15 box jump overs
35m kb front rack carry
1:40/1:48/1:44/1:35/1:39
Did 25’ down-back-down due to space
1:20
1:13
1:19
1:18
1:16
2:15
2:14
2:06
2:13
2:10
-75’ front rack farmers walks ((2) 31 lb KB’s)
-15 box jumps (20”)
-75’ front rack farmers walks ((2) 31 lb KB’s)
2:09
2:01
2:08
2:05
2:06
*rest 1’ b/t rds
28 Kg KB, with the guys@physical
1:02, 1:02, 1:03, 1:05, 1:03
Great consistency & quick!
14:48 Rx
1:43 - 1:49 - 1:43 - 1:39 - 1:40
M/56 👨🏻🦳
Intermediate
TT -> 14:32
1:04 - 0:58 - 0:55 - 0:57 - 0:54
Great times, Christina!