Andrew Harper
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
2x50/35 lbs
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
2x50/35 lbs
Coaching Tips
Strategy
- 1Break up the 60 Burpees into sets of 10 or 15 to maintain pace and manage fatigue.
- 2Handle the Farmer's Carry with a strong grip - maintain an upright posture and engage the core throughout the carry.
- 3Plan your Rope Climbs to avoid exerting too much energy early; consider alternating climbing with running or other movements.
- 4Focus on keeping the Dumbbell Snatches smooth and controlled to avoid overexertion; aim for unbroken sets if possible.
- 5Manage your running pace; start conservatively on the first run to save energy for the second half of the workout.
Safety Considerations
Technical Focus
Ensure proper technique on the Rope Climbs to prevent falls or injuries.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Row - 5 min(Perform at an easy pace to start warming up the body.)
Mobility:
- 2 each side Shoulder Stretch - 30 sec(Focus on shoulders and arms.)
- 2 each side Hip Flexor Stretch - 30 sec(Target hips for running and snatches.)
- 30 sec Wrist Flexor Stretch - 30 sec(Prepare wrists for carrying and climbing.)
Activation:
2 rounds- 10 Air Squat - null(Engage the legs and prepare for dynamic movements.)
- 10 Dumbbell Deadlift - null(Use light dumbbells to activate posterior chain.)
- 30 sec Plank Hold - null(Activate core strength before starting the WOD.)
Scaling Options
Intermediate
Reduce weights and adjust movements for form
- 1
farmers carry
Use lighter weights for Farmer's Carry.
Weight: 40/25 lbs (18/11 kg)
- 2
alternating dumbbell snatch
Reduce weight for Dumbbell Snatches.
Weight: 40/25 lbs (18/11 kg)
- 3
rope climb
Reduce number of Rope Climbs or substitute with Pull-Ups.
Scaled
Significantly reduce weights and modify movements
- 1
farmers carry
Use much lighter weights for Farmer's Carry.
Weight: 30/20 lbs (14/9 kg)
- 2
alternating dumbbell snatch
Use lighter weights for Dumbbell Snatches.
Weight: 25/15 lbs (11/7 kg)
- 3
rope climb
Use assisted Rope Climbs or substitute with Ring Rows.