Workout of the Day: Sunday, 8.25.13


A great article by Dan John on EVERYTHING you ever need to know about loaded carries (like the ones in today’s conditioning): “The loaded carry does more to expand athletic qualities than any other single thing I’ve attempted in my career as a coach and athlete.”



MOVEMENT PREP: Foam Roll and Lax Ball as needed for 5 minutes.  Ballerina Adductor Stretch, 1 minute per side.

ACTIVATION: Front Plank, 1 minute. Side Plank, 1 minute. Other Side Plank, 1 minute, Handstand Hold (walk-up or kick-up), 1 minute – rest as needed but do your best to stay up during the entirety of the minute.

STRENGTH: SEATED single arm dumbbell press (per side), up to a peak of 1.


Pick any load or object you would like to carry* and perform:

AMRAP in 2-minutes as many carries as possible to the top and bottom of the stairs in the back.  Only 2 athletes will carry at a time.  Athletes should attempt to accumulate anywhere between 4-6 bouts of 2-minutes with as much rest as desired between the carries.

*Once you’ve picked an object you MUST stay with that object during the entirety of the conditioning piece.

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