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CrossFit Tucker – CrossFit

Metcon

Strongman Style (AMRAP – Reps)

5 Minutes At Each In Teams Of 4-5:

Sled Push

Hand Over Hand Sled Pull

Calorie Ski Erg

Sandbag Clean

Yoke Carry
STIMULUS

DESCRIPTION

1-2 athletes will work at a time based on equipment availability in this odd-object focused workout

With some rest built in, we’re looking to move with a purpose when it’s time to work

Teams will spend 5 minutes at each station – with the workout lasting 25 minutes total

Athletes can record reps if they’d like to, but the real goal is simply to keep the object moving for all 5 minutes

Strongman style movements are a fun opportunity to vary training and prepare for things in everyday life

Very rarely will be presented a symmetrical object like a barbell to pick up off the ground or press overhead in the real world

These objects tend to me more asymmetrical and unwieldy

THE MOVEMENTS

Understanding that not all gyms have the equipment listed above, we can get creative with modifications

Some options for possible stations are listed here:

Farmers Carries

Plate Push

Calorie Bike

Tire Flip

D-Ball Carries

Axle Bar Cleans

Sandbag Carries

Back Rack Barbell Carry

Atlas Stones

Sled Drag

Slamballs

There is also the option to plug in other movements of your choosing based on what equipment you have available

If you have enough equipment, having 2 athletes moving at a time will minimize the amount of standing around

Moving the sleds and yoke within a 25-50 foot window can make it easier to switch partners and keep athletes close to the gym

WORKOUT VARIATION

If you are not running team workouts or have a smaller class, consider the following variation:

2 Rounds:

2 Minute Prowler Push

2 Minute Hand Over Hand Sled Pull

2 Minute Calorie Ski Erg

2 Minute D-Ball or Sandbag Clean

2 Minute Yoke Carry

Rest :30 Between Stations

Metcon Prep

Warmup Sets

40 Seconds at Each Station

At Home WOD – With Equipment

Warm-up

Home Gym Overview. — https://youtu.be/FrSXYJeGYSc

60-45-30 Seconds

Alternating Bird Dogs

Shoulders Taps

Glute Bridge Walkouts

Flutter Kicks

High Knee Run (In Place)

Metcon

Piza (Time)

4 Rounds:

30 Dumbbell Swings

30′ Single Dumbbell Overhead Carry (Left)

30 Sit-ups

30′ Single Dumbbell Overhead Carry (Right)
STIMULUS

DESCRIPTION

This four round workout includes three movements that will challenge the core, grip, posterior chain, and breathing

We expect this piece to take around 12-16 minutes to complete

DUMBBELL SWINGS

Hold one head of the dumbbell with both hands for this movement

The arms will finish parallel to the ground like they do in the Russian Kettlebell Swing

Choose a weight that you can complete in 1-2 sets

Demo: Video

Substitute an odd object swing or another option from “modifications”

SINGLE DUMBBELL OVERHEAD CARRY

Lock the dumbbell out overhead with one arm for the carries

The elbow should be next to the ear so the body resembles “oI” not “o/”

Choose a weight that allows you to complete the 30 foot segments unbroken

Demo: Video

Substitute an odd object carry or another option from “modifications”

SIT-UPS

Use an AbMat for this station if you have it

If not, you can anchor your feet under dumbbells or your couch

Modifications

DUMBBELL SWINGS

Odd Object Swings

Russian Kettlebell Swings

Banded Pull Throughs Video

SINGLE DUMBBELL OVERHEAD CARRY

Odd Object Overhead Carry

Kettlebell Overhead Carry

30 Second Side Plank (For 30′)

20 Second Handstand Hold (For 30′)

At Home WOD

Warm-up

Home Gym Overview. — https://youtu.be/FrSXYJeGYSc

60-45-30 Seconds

Alternating Bird Dogs

Shoulders Taps

Glute Bridge Walkouts

Flutter Kicks

High Knee Run (In Place)

Metcon

Piza (No Equipment) (Time)

4 Rounds:

30 Odd Object Swings

30′ Odd Object Overhead Carry (Left)

30 Sit-ups

30′ Odd Object Overhead Carry (Right)
STIMULUS

DESCRIPTION

This four round workout includes three movements that will challenge the core, grip, posterior chain, and breathing

We expect this piece to take around 12-16 minutes to complete

DUMBBELL SWINGS

Hold one head of the dumbbell with both hands for this movement

The arms will finish parallel to the ground like they do in the Russian Kettlebell Swing

Choose a weight that you can complete in 1-2 sets

Demo: Video

Substitute an odd object swing or another option from “modifications”

SINGLE DUMBBELL OVERHEAD CARRY

Lock the dumbbell out overhead with one arm for the carries

The elbow should be next to the ear so the body resembles “oI” not “o/”

Choose a weight that allows you to complete the 30 foot segments unbroken

Demo: Video

Substitute an odd object carry or another option from “modifications”

SIT-UPS

Use an AbMat for this station if you have it

If not, you can anchor your feet under dumbbells or your couch

Modifications

DUMBBELL SWINGS

Odd Object Swings

Russian Kettlebell Swings

Banded Pull Throughs Video

SINGLE DUMBBELL OVERHEAD CARRY

Odd Object Overhead Carry

Kettlebell Overhead Carry

30 Second Side Plank (For 30′)

20 Second Handstand Hold (For 30′)