AMRAP 5 Minutes
3 V-Ups
6 Box Step Overs (add one DB in later rounds)
:10 Deadhang from Pull Up Bar
Then, GHD prep/skill work.
****If you have done 60 ghds recently then this workout is ok for you.
if you haven’t DO NOT DO MORE THAN 30. only asking once

*this one logistically will have a lot going on. There are ghds machines. Staggering will have to happen if we have more than 3 that want to do it. Not a problem IF everyone has an eye on their own time if they are not starting at the 0 mark on the clock.

**SCORE IS TOTAL DISTANCE IN FEET ON FARMER CARRY
**Burpee DB box step over weight is same as farmer carry weight, scale appropriately

Affiliate RX
4 rounds of:
15 GHD Sit Ups
6 Burpee DB Box Step Overs 20″
Max Distance Farmers Carry 70/50lbs in the remaining time
1-min. reset
Time caps by round: 2 | 2 | 2 | 3 min.

Affiliate Intermediate
4 rounds of:
15 GHD Sit Ups or 20 regular sit ups
6 Burpee DB Box Step Overs 20″
Max Distance Farmers Carry 50/35lbs in the remaining time
1-min. reset
Time caps by round: 2 | 2 | 2 | 3 min

Affiliate scaled
4 rounds of:
20 Abmat Sit Ups
6 Burpee Box Jump Overs 20/16″
Max Distance Farmers Carry in remaining time, moderate-heavy DBs.
1-min. reset
Time caps by round: 2 | 2 | 2 | 3 min.

LAYOUT

Set up all GHDs in a line facing the same direction. 10-20′ behind the GHDs, place boxes in a line with the DBs on the ground. 10-20’ behind the box (on the opposite side of the GHD), set up one cone, and then another cone 100′ away to create the Farmer’s carry lane.

Athletes begin 5′ away from their GHD, facing their GHD and proceed through the work as written. After completing the step overs, athletes begin accumulating as many feet as possible of the Farmer’s Carry.

When the AMRAP ends, athletes must carry their DBs back to the far side of their box before the next round begins 1 minute later. Athletes should note their distance carried per round (not including the reset) and have 1 single distance at the end of the day.

Note that the height of the box in the Rx and Intermediate versions are both 20” for men and women.

This workout is 3 rounds of 2 minutes on, 1 minute off for the first 3 rounds, and then a 4th round of 3 minutes of work to finish; a 12 minute clock in total.

Movement Description: a Burpee DB Box Step Over is when the athlete performs a burpee with their hands on the DB handles (like a Devil’s Press), jumps their feet up, picks up the DBs and then executes a step over the box. From there, the athlete may set the DBs down and then turn around to do their next rep, or turn around with the DBs in their hand.

STAGGER TIMES A :60 stagger should allow athletes to share boxes and GHDs, but not DBs