6 rounds of:
6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW
2 Farmer carry (20 yd. each @ same)
6 Dip (Scaled to ability in each round)
(Up to) 1 minute rest
Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and focus on the remaining tasks at hand.
If suitable weight is not available, get creative and make what you have work. Dumbbells, multiple kettlebells in each hand, rope attached to kettlebells, weight vest, deficit set-up, 5/1000 pause at the top of each rep, 10 extra steps Farmer carry at the top of each lift…
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Then:
30 Walking lunge @ 1/2 BW
10 Pull-up
30 Walking lunge @ 1/4 BW
10 Pull-up
30 Walking lunge (Unweighted)
10 Pull-up
If/ when rest is needed, keep it short and specific (3-5 breaths/ :15 sec.). No lazy reps. Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack. Scale method of carry and implement to skill level at designated weight.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 30 calories Airdyne @ cool down pace
Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.