*In 1 week the Farm strong program will become part of the GPP program under “low equipment”
RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
*In the next 1-2 weeks the farm strong program will become part of the gpp program.
Warmup
5 Min any monostructural activity
-Then-
Foam Roll 10-15 passes on each bodypart
-Lower and upper back
-Biceps
-Glutes
-Hamstrings
– Calf and achilles
-Then-
3 Rounds not for time
10 Walking toe touch
10 Walking knee hug
10 Walking lunge
10 Bodyweight good morning
Workout Notes
We’re testing your ability to recover between shorter hard intervals today.
Remember, while the 3 minutes looks like a very short cycle, 5 rounds of it puts us at 15 minutes of work. That 1 min will feel good at the start and evaporate quickly in rounds 3-5.
If you are getting over 1 round a minute for the entire duration you are moving fast for this one!
Workout
For 5 cycles:
AMRAP in 3 mins of:
20 Double Unders or plate hops
10 Push-ups
10 Deadlifts
*Rest 1 min between each cycle.
Accessory
3 Rounds for quality
8 Double dumbbell hammer curl or sandbag curl, pick weight
8 Single dumbbell behind the head tricep extension or sandbag/kettlebell, pick weight
8 Weighted sit-up, pick weight
*Rest 1 min between sets
and then
Warm-up: done.
Workout: 3 rounds each cycle. Had 2-3 seconds left in each cycle, just long enough to pick my rope up, but not get any jumps in ????
* Double-unders ✔ no misses-yay!
* subbed floor-press for push-ups: #25 dumbbells.
* DL: #35 dumbbells.
Accessory:
* Hammer Curls: #25 dumbbells.
* subbed 10 blue banded tricep ext’s-Behind the head with a dumbbell gives me elbow pain. No bueño!
* Sit-ups: #25 kb.
Thank you!
Awesome work Leslie! Getting through three rounds is great!