100m Barbell Overhead Walk @ 80% BW
Run 3km
100m Barbell Overhead Walk


100m Barbell OH Walk @ 70% BW
Run 3km
100m Barbell OH Walk


50m Single Arm DB OH Walk
Run 400m
5 Rounds

Beyond Rxd and Rxd: The load is intended to ‘feel’ moderately heavy. For most people the actual load won’t be that much, but when you have held it over your head for a few steps, it will start to feel heavy. You may be able to get through the first 100m without putting it down, but the second one they may need to put it down a few times. Again, this will depend on your body weight and the load you use. Scale it as needed.

Fitness: We went for something that will keep these athletes close to the gym and keep their intensity up. Use a DB that you can do 50m on one arm without putting the DB down. This might be heavy for some people, that is ok. Switch arms at 25m. Make sure you run hard!