Prerequisites
- 1k running track
- x2 24kg kettlebells
- x2 16kg kettlebells
- Plyo box 24 inch height
- Plyo box 20 inch height
- Pull up bar
- 20kg plate
- 15kg plate
- X2 8kg Dumbbells
- X2 10kg Dumbbells
- Sled
- Cones
- Timer 1 (to count total time)
- Timer 2 (to count dead hang)
Preparation
- We will leave it up to the gym to set up a running track. This can be indoors on the treadmill or outdoors on any surface, the important part here is for athletes to have no less than 1k distance to run.
- Measure 5 metres and put cones at each end.
- Place all equipment near the cones so that athletes could easily access it
Farmers carry (30 metres)
Female version:
Take two 16kg kettlebells (one kettlebell in each hand) and with each kettlebell below waist line complete 6×5 metre distances (each 5 metre distance should be completed by going around the cone, not by reaching the 5 metre line, this will ensure that both feet cross the line and exclude any situation where the distance is not fully covered)
Male version:
Take two 24kg kettlebells (one kettlebell in each hand) and with each kettlebell below waist line complete 6×5 metre distances (each 5 metre distance should be completed by going around the cone, not by reaching the 5 metre line, this will ensure that both feet cross the line and exclude any situation where the distance is not fully covered)
Dead hang (120 seconds)
Both female and male athletes should cumulatively hang for 120 seconds. Athletes are free to jump off and jump back in whenever they need, but when they jump off timer should be paused and resumed only when both hands touch the bar.
Bear Crawl (10 metres)
Both male and female athletes should complete 2×5 metres distance. At the end of the first distance they must go around the cone.
Box jump overs (x10)
Female version:
20 inch plyo box should be used for this exercise (higher is allied, lower is not allowed). Rep start with athlete standing near the box, then athlete needs to jump on to the box and get off the box on the opposite side (stepping off is allowed, stepping on to the box is not allowed). Rep is counted when athlete lands on the other side.
Male version:
24 inch plyo box should be used for this exercise (higher is allied, lower is not allowed). Rep start with athlete standing near the box, then athlete needs to jump on to the box and get off the box on the opposite side (stepping off is allowed, stepping on to the box is not allowed). Rep is counted when athlete lands on the other side.
Hanging pocket touch (x20)
Both female and male athletes will hang with both hands on the pull up bar. Rep is counted when athlete touches their hip/pocket on their shorts and puts the hand back on to the bar. Each athlete needs to complete 20 reps. Jumping off the bar is allowed.
Pull Ups (x10)
Both female and male athletes will need to complete 10 pull ups, any variation is allowed (strict, kipping, butterfly). The restriction is their own weight (no bands, benches or anything that would reduce the resistance)
Plate Front Carry (50 metres)
Female version:
15kg plate will be used to hold in front of the athlete (allowed to keep it as close to the body, for example hugging the plate). Athlete will need to complete 10×5 metre distances and go around the cone each time. Athletes are allowed to put the plate down to rest after they pass the cone at any time, if they drop the plate before they go pass the cone, they will need to return to previous cone that part of 5 metres will not be counted.
Male version:
20kg plate will be used to hold in front of the athlete (allowed to keep it as close to the body, for example hugging the plate). Athlete will need to complete 10×5 metre distances and go around the cone each time. Athletes are allowed to put the plate down to rest after they pass the cone at any time, if they drop the plate before they go pass the cone, they will need to return to previous cone that part of 5 metres will not be counted.
Sitting Sled Pull (10 metres)
Female version
Put one 20kg plate and complete 2×5 metre distances sled needs start before the cone and pass the cone on each 5 metre distance
Male version
Put one 20kg and one 15kg plate and complete 2×5 metre distances sled needs start before the cone and pass the cone on each 5 metre distance
Toes to bar (x10)
Singles (jumping off the bar after each rep). Both feet needs to touch the bar at the same time (microsecond is okay, but noticeable difference is not)
Pull up bar 360 turn arounds (x10)
Both female and male athletes will need to make a 360 turn while hanging on the bar. Rep endwith 360 degree turn is completed. 10 turns need to be completed, it’s okay to jump off the bar to rest after each turn. If athlete jumps off the bar before making full turn, this rep is not counted.