AMRAPMetcon

Tempest Double-Under & Kettlebell Farmer's Carry Rumble

Monostructural

Gymnastics

Solo

Workout Details

AMRAP

15 Minute AMRAP:

45Double-Under

100 mKettlebell Farmer's Carry

↳ 70/53 lbs (32/24 kg)

1Break double-unders into smaller sets if fatigued to avoid frustration. Aim for consistent singles if needed.
2During the Kettlebell Farmer's Carry, focus on strong posture; keep shoulders back and engage the core throughout the carry.
3Transition quickly between movements to maximize round count; consider how you place the kettlebells down to be efficient.
4Maintain a steady breathing pattern to help regulate effort and prevent early fatigue.
5Use a hook grip for the Farmer's Carry to improve grip strength and endurance.

Technical Focus

Maintain a neutral spine and stable core during the Farmer's Carry to avoid back strain.

5 per side Hip Flexor Stretch - 30 sec(Stretch hip flexors to prepare for the Farmer's Carry.)
10 Shoulder Dislocates - 30 sec(Use a band or pole for shoulder mobility.)
5 per side Thoracic Spine Rotation - 30 sec(Promote upper body mobility.)

2 rounds

Reduce weight and/or difficulty of movements for improved capacity.

1
double under
Single-Under
2
kettlebell farmers carry
Reduce weight for the carry.
Weight: 56/40 lbs (25/18 kg)

Reduce complexity, weight, and/or volume for accessibility.

1
double under
Single-Under, 20 reps.
2
kettlebell farmers carry
Use lighter kettlebells.
Weight: 35/26 lbs (15/12 kg)

3 Rounds