AMRAPMetcon
Tempest Double-Under & Kettlebell Farmer's Carry Rumble
Monostructural
Gymnastics
Solo
Workout Details
AMRAP
15 Minute AMRAP:
45Double-Under
100 mKettlebell Farmer's Carry
↳ 70/53 lbs (32/24 kg)
Original WOD
15 Minute AMRAP: 45 Double-Unders 100m Kettlebell Farmer's Carry (2x 70/53 lbs)
Coaching Tips
Strategy
- 1Break double-unders into smaller sets if fatigued to avoid frustration. Aim for consistent singles if needed.
- 2During the Kettlebell Farmer's Carry, focus on strong posture; keep shoulders back and engage the core throughout the carry.
- 3Transition quickly between movements to maximize round count; consider how you place the kettlebells down to be efficient.
- 4Maintain a steady breathing pattern to help regulate effort and prevent early fatigue.
- 5Use a hook grip for the Farmer's Carry to improve grip strength and endurance.
Safety Considerations
Technical Focus
Maintain a neutral spine and stable core during the Farmer's Carry to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jump Rope - 2-3 min(Focus on an easy pace.)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec(Stretch hip flexors to prepare for the Farmer's Carry.)
- 10 Shoulder Dislocates - 30 sec(Use a band or pole for shoulder mobility.)
- 5 per side Thoracic Spine Rotation - 30 sec(Promote upper body mobility.)
Activation:
2 rounds- 30 Single-Under - 1 min(Transition into rhythm for double-unders.)
- 10 Kettlebell Deadlifts - 1 min(Prep glutes and hamstrings for the carry.)
Scaling Options
Intermediate
Reduce weight and/or difficulty of movements for improved capacity.
- 1
double under
Single-Under
- 2
kettlebell farmers carry
Reduce weight for the carry.
Weight: 56/40 lbs (25/18 kg)
Scaled
Reduce complexity, weight, and/or volume for accessibility.
- 1
double under
Single-Under, 20 reps.
- 2
kettlebell farmers carry
Use lighter kettlebells.
Weight: 35/26 lbs (15/12 kg)