For Time, Teams of 2 · 4 Rounds for Time
Partner 1:
200m Kettlebell Run
Partner 2:
20 Dumbbell Bench Press
Switch roles once both assignments are complete.
Then, together:
30 Synchro AbMat Sit-Ups
200m Dual Kettlebell Farmers Carry
Dumbbells (Bench Press): 22.5/15kg
Kettlebell (Run): 1 x 24/16kg
Kettlebells (Farmers Carry): 2 x 24/16kg
Time Cap. 30:00
Score. Time
Goals 22:00-30:00
Stimulus Mixed Modal Partner Conditioning, Full Body Strength Endurance
RPE 8/10
Primary Objective. Keep the run and bench press closely matched so neither athlete waits, with 20 reps completed in 1-2 sets each round.
Secondary Objective. Move efficiently through the synchro sit-ups and manage the farmers carry with quick, planned exchanges before grip fails.
