Cavemantraining Benchmark WOD
- AMRAP in 35 minutes
- Part A: AMRAP in 4 minutes
- 1 Left Single-Arm Kettlebell Swing (24/16 kg)
- 1 Right Single-Arm Kettlebell Swing (24/16 kg)
- 1 Swing Clean
- Rest 2 minutes
- Part B: AMRAP in 6 minutes
- Ground-to-Overheads (24/16 kg)
- Rest 3 minutes
- Part C: AMRAP in 20 minutes
- Max Racked Deadlifts (2 x 40/32 kg)
- Suitcase Carry (1 x 32/24 kg)
- For Parts A and B: partners work independently. For Part C: partners share the work.
Parts A and B require both partners to do the same AMRAPs independently. Part C is performed with partners working together, sharing the work: One athlete performs racked deadlifts with two kettlebells, while the other athlete performs farmer walks with one heavy kettlebell. Racked deadlifts are with one kettlebell racked and one kettlebell dead on the ground. Add all scores up at the end to get your result for the workout, the last task is a shared result, so don’t let your partner down.
About the wod
The first task (A) is a great dynamic warm-up [both partners working independently] for what's about to come. There will be a lot of hip movement in the following tasks. Try and rest in racking position rather than putting the kettlebell down.
The second task (B) sounds simple, but quickly becomes much harder than it looks [again, both partners work independently]. For Ground-to-Overhead, only the start and end position are defined, you decide how the weight moves from the start to overhead. A good overhead lockout is required upon each rep. The weight can be cleaned however possible, from assisted dead clean, swing dead clean, to dead clean. The weight can be brought overhead anyway possible, from press, push press, to jerk, or going directly from dead [ground] to overhead with a snatch.
The third task (C) is the main task of the workout, and is to be performed with both partners working together, so communication required. One athlete picks up the kettlebell and starts walking a pre-defined route (circle, squat, rectangle etc.), the moment the weight is picked up the other athlete starts deadlifting, counting each rep. When the walking athlete switches hands or puts the weight down, a switch is required. When switching, the athlete deadlifting will provide the number of reps performed to the other athlete, the athlete that starts deadlifting will start the count at the next rep of the total thus far. For example, if the total was 43, then he/she will start 44, 45, and so on, again passing the running total on the partner upon the switch.
The deadlifts are with one kettlebell racked and one kettlebell dead on the ground. Pick your weights wisely, it's 20 minutes of work. Rx for males is 32kg farmer walks, 40kg deadlifts, this can be one 16kg and one 24kg, or any other combination that makes up 40kg. Rx for females is 24kg farmer walks, 32kg deadlifts.
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