FHF Workout #1
Assault bike / Farmer Carry Couplet
Coach Chris developed this Athletes Arena partner couplet, including calorie targets, a kettlebell or dumbbell carry, and alternating roles until both partners finish.
Workout format
A partner couplet: while one athlete bikes to complete a calorie target, the other carries two kettlebells or dumbbells to the road and back. They then switch roles and repeat until both partners have completed their work.
Partner roles
Partner A: Bikes
Partner B: Carries two kettlebells or dumbbells to the road and back.
Bike Targets: 200 calories for men, 150 for women, and 175 for a male-female pair.
Farmer Carry Targets: Distance to the road is 200 meters each way. Men carry two 50 lb kettlebells/dumbbells, Women carry two 35 lb.
The biker and the carriers can divide up the workout any way they want to.