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 easy jog OR skip rope
-Then-
2 Rounds
30s for each movement
Seated hamstring stretch
Bottom of the lunge stretch each leg
Calf stretch each leg
-Then-
2 Rounds not for time
10 Walking toe touch
10 Walking knee hug
10 Walking lunge
Workout Notes
Hamstrings are the name of the game today. The deadlifts will impede your ability to run like a normal human.
With a total of 1 mile of running, we don’t want to push at max effort mile pace. At the same time we don’t want to slack off on the run. Do everything you can to not waste time during the transition between running and the deadlifts, the goal should be to not break up your reps, as this will most likely give you your best score!
Goal times are 12-15 minutes!
Workout
4 rounds for time of:
Run, 400 m
15 Deadlifts
*If you have a sandbag carry it on the run!
Accessory
3×8 Curls + 30 pull-up or ring row
3×8 Skull crusher + 30 diamond push-ups
*Rest 1 min between sets but NOT between the barbell movement and the bodyweight movement
and then
Warm-up: done.
Workout: 13:16
*Runs were ~2:10, + #15 vest. Snow and icy, made it slower and a bit sketchy!
* DL: #115 + #15 vest.
Accessory: 2 sets, elbows and shoulders are a bit painful.
*Curls: #25 dumbbells.
*15 ring rows.
*15 red banded tricep ext.
* Push-ups: Set 1) 10 push-ups to bench, Set 2) 15 floor-presses, #25 dumbbells.
Thank you!