November 5, 2020

Posted By: Christi

In 8 minutes, complete:
Run, 800 m
then in the remaining time, AMRAP of:
Goblet Lunge, 70/53 lbs, 50 ft
15 Russian Kettlebell Swings, 70/53 lbs

Goal: 2 full rounds of the couplet

This is going to be very much about the run and how hard you want to push. The run shouldn’t take much longer than 4 minutes you’ll then have 4 minutes to get at least 2 rounds of goblet lunges and russian swings. The goblet lunge will pose a bit of a challenge with the weight being held in the front of the chest and breathing hard. Adjust to a weight that feels moderate and allows you to push in the remaining time you have after the run. Both the goblet lunge and swing should be done in unbroken sets.

Post Work
For time:
Sled Drag, 90/70 lbs + Double Kettlebell Front Rack Carry, 35/26 lbs, 400 m

Accessory today that is going to add some single leg work along with building midline strength. Those who struggle to hold to KB’s in the front rack position can switch this out for DB’s or modify to holding only one KB or DB in the goblet position. This shouldn’t be a devastating workout but one that helps us to build midline strength, have some time under tension and get in some single leg work.