4. August 2022
Aug
04
3 sets:
:45-second Machine (different every set)
10 m Sled Push (empty)
10 m Sled Pull (empty)
3 Dumbbell Deadlifts
:10 sec Sandbag Hold
2. Workout Prep
Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes should prepare for their final workout weight.
Freedom (RX’d)
5 min AMRAP
40/32 Calorie Row
Max Distance Farmer Carry (40/30 kg)
-@8:00-
5 min AMRAP
40/32 Calorie Ski
Max Distance Sled Push (100/70 kg)
-@16:00-
5 min AMRAP
40/32 Calorie Bike Erg
Max Distance Heavy Object Front Carry (70/45kg)
Independence
5:00 AMRAP
32/24 Calorie Row
Max Distance Farmer Carry (32/22.5)
@8:00
5:00 AMRAP
32/24 Calorie Ski
Max Distance Sled Push (80/50 kg)
@16:00-
5:00 AMRAP
32/24 Calorie Bike Erg
Max Distance Sandbag Front Carry (45/30 kg)
Liberty
3 sets (every 8 minutes)
5:00 AMRAP
24/20 Calorie Row
Max Distance Dumbbell Farmer Carry (moderate)
Target number of distance each set:
Workout 1: 60 m +
Workout 2: 60 m +
Workout 3: 90-100 m +
Minimum distance before scaling: 30 m
1 min Couch Stretch (each side)
1 min Seal Pose
[Foot Smash]()
[Seal Pose]()