Primus Fitness – PrimusFit
Metcon (2 Rounds for time)
Teams of 2
PART 1
TOGETHER 1 Mile Farmer Carry (40+/25+)
*ONE Set of Dumbbells – One Person carries BOTH, but can switch whenever!
Rest 3 Minutes, then:
PART 2
3 Rounds*
40 SHARED Dumbbell Push Press (35+/15+)
40 SHARED Alternating Dumbbell Farmer Step Up (35+/15+) (20-24″/16-20″)
*While one partner works, the other holds a Shoulder Rack. If the partner holding the rack lowers the weights, the working partner must stop. Reps can only be accumulated while the weights are in the shoulder rack position.
Goal: 12-18 Minutes per part
Ideally the athletes pair up with partners that can share the same dumbbells for the farmer carry. If not, the partners can do 16 100m farmer carries, switching who carries each time, but the non-carrying partner still walks with the carrying partner.
Metcon (17 Rounds for time)
Singles Version
2 Rounds
40 DB Push Press
40 Alt. DB Farmer Step Up
200m DB Shoulder Rack Carry
Rest 3 Minutes Between Rounds
Goal: 6-9 Minutes per round
Don’t let the simplicity of the singles version fool you – it’ll be just as uncomfortable with less built-in rest. Pick your poison!
