At-Home Workout #67
Warm Up
2 rds:
- 20 jumping jacks
- 10 reverse lunges in place, unweighted (5R/5L)
- 20 high knee skips (10R/10L)
- 10 crossover toe touches (5R/5L)
1 time through:
- 8 runner’s lunge (4R/4L)
- 20 one-arm KB/DB dead swings (10R/10L, alternating)
- 20 downward dog calf stretch (10R/10L, alternating)
Workout of the Day
Complete for time, in any order:
- 200 Russian KB/DB swings
- 800m one-arm farmer’s carry
- 1600m run
Cool Down
- Couch stretch – 1 min/side
WOD Notes: Click here for a video explanation of today’s workout. You can partition the work any way you’d like. Gluttons for punishment might treat it as a chipper. Those who like shorter running intervals might start and end with a 400m farmer’s carry and in the middle perform 8 rounds of 25 swings/200m run. Choose your own adventure and have fun with it! Post to comments: time, weight. Optional: How you divided the reps.
Community Notes: Happy birthday Natalie L!
This Post Has 41 Comments
Posting yesterday’s workout.
“DT” (modified)
15 cal row
12 Deadlift (135#)
9 HPC (135#)
6 Push Jerks (135#)
3 Pull-ups
with a 15 Min Time Cap
Craig
3 rounds + 41 (time limit)
DE
12:46 (Beast!)
Steve M
15:00 (Beast!)
Results:
6:00 AM
Ricky 23:14 (FC/Run/swing, 70#)
Murray 31:11 (FC/vested run/swing, 70#)
Chris Mc. 26:36 (400 FC, 4×50/400, 400 FC, 35#KB)
4 x ( 50 KB swings and 200m carry) 50#KB 25:44 total time
then 1600m run @ 9:21
35:05 total time
23:52 (run then KBS then FC, 35#KB)
Well done Kelly G, that is a blazing time!
25:37(1600m,400FC,100KBS,400FC,100KBS)30#KB
Holy grip!!
25:01 (30# DB)
I wanted to see how it felt to do this in order. My hands weren’t happy with the farmer carry after 200 swings. But the mile run wasn’t bad at the end (7:49).
That is an awesome mile to finish out this workout, keep it up Faith!
12 PM VIRTUAL WOD RESULTS:
Eilish 26:10 (FC/swings/bike) 26 KB/12 DB
Shania 24:47 (swings/FC/bike) 12 DB/26 KB
Nicole W. 23:25 (7 min walking lunges, 400 FC/ 7 min step ups/ 400 FC)
Alex W. 25:32 (Chipper, baby!) 44 KB
38:47 (400FC, 8x 25/200, 400FC) 70# KB 🥴
21:23 35# kb in order unbroken
So can I cash in all of my farmer carrys out to my workout spot in and skip them in the WOD? Asking for a friend 😂😭
1600m farmer carry coming at me today, Jesus take the wheel!
23:24 Total 8 x 25/100 (26#KB), 1600m run
21:31:46
400m FC @ 52.5# db
4rds 50 RKS @ 52.5# db + 400m Run
400m FC @ 52.5# db
Anyone else have MF’n swole forearms?!!
28:23 with a 53# KB 🤪
And why am I always going uphill and into the wind?!
Total time 36:21, had to take a stretch break on my back during KB swing.
30# KB for swing
45# KB for carry
1600 m row (7:23)
Can we take a break from the number 200 for a day or so, please 😁😁😁
Good call on the stretching Tom, way to hustle on that row!
So we went and did a little extra
1.5 mile run
100 swings @ 22lb
800 m farmers carry @ 22lb
100 swings @ 22lb
1.5 mile run
Also I dislike living on a hill …
I hear ya on the hill!
32:00ish maybe?
50Kbs/400m; 50Kbs/400m; 100Kbs/800m(35#)
800m FC (30#)
I skipped this workout. But I did some lifting and I actually went out and ran 1.65mi. Slow but I did it. That was a big win for me 🤣😃🤣😃
Done 23:29 35# DB
1600m Run – 6:54
800m walk – 35# kb
200 RKBS -35# kb w/5-15lb resistance strap
22:56 Total… and my forearms are dead
😀 55lb dumbbell, 100 swings, time is only an illusion
Alllllright here it is….
With a 53lbs KB
400m FC down 2 flights of stairs and out to my workout spot NFT
Then for the WOD:
400m FC/8 x RKBS/8 x 200m run/400m FC
33:07
Then!!
400m FC back and up 2 flights of stairs to my apartment NFT
So 1600m FC in total for today with big red, and never put the KB down once during any of those carries! Boom!
Combo of 66 & 67. 40.13
800 FC 2×15# db
5 rounds
20 squats
10 push press 15# db 5/5
40 swings 15# db
(Every above set unbroken)
1600m 12.03 slow but best time since
30k challenge started 😀
28:15
– 70# KB
– Chipper Style (naturally)
– 7:10 mile
Awesome to see you back in action Dave. Way to crush that run!
My hands were NOT happy to oblige an 800m carry. Come to think of it, nor were my legs willing to accommodate a hard mile after 200 squats in a vest yesterday.
Done in order with a 53# KB…RKBS, FC, run.
29:41
Why is it so windy and why am I always running into the wind?
Erin! Me, too! And up hill! WTF?! 😉
Correction: 29:14
Transposed those last two digits. 🤦♀️
Some of yoose guys….lol
Marsha-15#DB-400 carry, 50 swings, 400 row etc…400 carry-25:58
Jeff-35# DB-400 carry. 50 swings, 400 run, etc…400 carry-24:53
Valentinos
Sadie 23:00 2x 600 m row, 200m FC, 50 KBS (12#)
Zoe 24:57 1600 m run (8:35) 2x 400m FC, 75KBS (15#)
Jason 26:34 1600m run 2x 400m FC, 100 KBS (45#)
27:44
25lb KB for swings and farmer’s carry
31:23
8 rounds , 35#kb, 200 m row
Almost an hour later…
35# DB 400m FC, 10 rounds – 20 DB swings + 100 single unders, 400m FC 32:50
6 PM OUTDOOR WID RESULTS:
Dan R. 23:30 (Chipper, 35 DB)
Dom 26:02 (4 x 30 step ups, 30 swings, 200m FC, 25 DB)
John C. 28:19 (FC/swings +run) (1/2 swings @ 53 KB & 1/2 @ 35 DB)
Lindsay 27:47 (FC/8×200 run + 25 swings) 25 KB
Paul 19:06 (Chipper, 39 KB)
Sean B. 32:58 (Run/8 x100 FC & swings @ 88 KB for 75/50 KB for 125)
35# kb
Done in order
31:58 (14:14 mile) very slow today
Cash out was 1.75 mile
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