50 walking lunges (R+L=1)
2 min unilateral running biceps curl R 15/20
2 min unilateral running biceps curl L 15/20
2 min running OH triceps ext  15/20
2 min unilateral running OH press R 15/20
2 min unilateral running OH press L 15/20
50 tick tocks R 15/20 - 1 min R side bucket carry 15/20
50 tick tocks L 15/20 - 1 min L side bucket carry 15/20

Post Rx or scaled to comments.

Daily Extras - 

+ 25 walking lunges
+ 1 min per "2 min run"
+ :30s per "1 min run"

If you are doing this as a class, do the extras after the workout. I know this is different than how we've done it before, but there is more energy in the class when all are doing it together. Plus the difference in benefits gained from doing 3 mins in a row vs. doing 2 min then adding 1 min later would be negligible.

Workout Notes:

Super temped to do this workout outdoors today, but the weather looks bad in our area today. Outdoor runs (400m) force you to run the entire distance. ONE time while doing the indoor version of this workout I got tired and dogged it for a series. I ran slow enough that I probably would have only covered 200m if we were doing the outside version. Kinda robbed myself of the full benefits. I KNOW this has never happened to anyone but me, but I thought I'd mention it as, sort of, a cautionary tale.

If weather is good where you are - do the 400m version. 

  • To keep from smacking the back of your head with the DB while you run and tri, hold it horizontally to the ground with a side in each hand.
  • More reps = better. As long they are good reps.
  • Even when you are tired do reps every 5-10 run steps. Just keep that DB moving.
  • This workout is notoriously ROUGH on the muscles of your shoulders. You might want to try and find ways to transfer energy from your lower body straight through to the weight. It's legal to "hop" the weight up.
  • This looks like a running workout with some arms thrown in for good measure. It's not. It's a core workout. 

Sometimes when that KB gets heavy we start chasing it into the hole to compensate. It's a bad idea. It's hard on your back. 

Instead do like Chris (below). Keep your chest up, back straight and hinge from your hips.