Workout of the Day
4 rounds, 4 minutes on, 2 minutes off:
200 meter farmer’s carry (one kettlebell, one dumbbell)
Then AMRAP in the remainder of the 4 minutes of:
7 burpees
10 goblet squats with your kettlebell
Restart each of the AMRAP portions with the burpees every round. Record 4 sets of rounds and reps, and add them up at the end of the workout, chief-style.
Do your best to hustle on the farmer’s carry buy-in on each 4 minute interval to buy yourself time for the AMRAP. You’ll likely have around 2 minutes to work on it every time, so move quickly on the burpees and squats without veering into a sprint pace.
standard: 35/20 pound dumbbell, 16/12 kilogram kettlebell
rx and sport: 50/35 pound dumbbell, 24/16 kilogram kettlebell
metcon: 4×4:00 on, 2:00 off