WOD
“Gripped”
With a partner, for time:
800 meter Kettlebell Farmer’s carry (53lbs/35lbs)
100 Kettlebell deadlifts (53lbs/35lbs)
100 Box jump over (24″/20″)
8 Rope climbs (15′)
– Must complete farmer’s carry 200m at a time
– Partition other reps anyway needed
White Board Brief
Tackling challenging workouts is always better when you have a buddy to go through it with! This will be a longer, partner chipper and we are going to use a different object than we are used to – the kettlebell. You need two (one in each hand) to perform this workout today. If we are short, we can use dumbbells (they will still be just as challenging!). The load for the kettlebells should be something that is moderately heavy for us, but we can still warm up with. We should be able to accumulate about half the farmer’s carry with only 1-2 breaks, 4-5 total for the entire 200 – you will definitely want to jog-trot/run this as the less time you need to hold on to the bells, the better. It should take us no longer than 5 minutes as a team to complete. The deadlifts should be something we can perform 10-20 unbroken on for the duration of the workout and take no longer than 4 minutes to complete. The box jump overs shouldn’t take us over 4 minutes as a team to complete (we dont need to stand up on the box, just have a two foot-take off and land with two feet on the box). The rope climbs should also take us under 4 minutes to complete. We will probably have to share with other teams and that is ok!! Our grip will absolutely get taxed today and that is the point. However, having a partner will allow us to rest between our sets to give our grip a break. We’ll spend about 10 minutes going over rope climbing skills so if that’s something you want to get better at, don’t miss this one!
Modifications
- Farmer’s carry
- scale the load to allow us to run each 200m with no more than 5 stops
- scale the distance down to 100m each run if you want to go heavier on the kettlebells for the day
- if there are not enough kettlebells, use dumbbells
- Kettlebell deadlift
- scale the load to something that will allow us to perform sets of 10-20, consistently, umbroken for the duration of the set
- Box jump over
- scale the height to allow us to be able to safely jump up
- Rope climb
- scale the height and climb halfway
- scale the movement and perform pull to stands (2 pull to stands to 1 rope climb)