"Carry On"
Duration: 30:00
For Time:
800 Meter Run
50 Dumbbell Box Step-ups, 50 / 35 lb to 20 in
400 Meter Farmer Carry, 50 / 35 lb dumbbells
50 Dumbbell Shoulder to Overhead, 50 / 35 lb
800 Meter Run
Time Cap: 30 Minutes
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: A long grind with carries and dumbbell stamina. Keep breaks planned and short.
- Intended Intensity: RPE 6-7
- Target Score: 22-28 Minutes
STRATEGY
- Open the first run under control. Break the carry before grip fails and use push press on the shoulder-to-overhead.
SUBSTITUTIONS
RUN
- 1,000/900m row
- 50/40 calorie bike
DUMBBELL BOX STEP-UPS
- Reduce loading or height
- Bodyweight step-ups
- Walking lunges
FARMER CARRY
- Reduce distance
- Kettlebell carry
- March in place
SHOULDER TO OVERHEAD
- Reduce loading
- Single dumbbell reps
- Push-ups
MOVEMENT PREP
200m run
8 dumbbell step-ups
50m farmer carry
8 dumbbell push press