Workout 3
- Rocky Lozano
- Sep 5
- 2 min read
Updated: Oct 1
"Death and the Lady"
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8 min amrap
100m Farmer’s carry
20 KB Deadlift 53/35#
10/8 Cal Echo bike
RX, INT. and SCALED
Double/Single KB Farmer’s carry
Athletes will pick up their respective KB/s and follow the designated path.
KB/s are allowed to be put down during the carry.
The rep is credited when the athlete returns to the starting position with the KB/s in hand.
Double KB Deadlift
The kettlebells start on the ground.
Kettlebells must be outside the feet. No sumo deadlifts.
The rep is credited when:
Hips and knees reach full extension.
Head and shoulders are behind the bar when viewed from the side.
Single KB Deadlift
The kettlebell starts on the ground.
Kettlebell must be inside the feet. (Sumo deadlift)
The rep is credited when:
Hips and knees reach full extension.
Head and shoulders are behind the bar when viewed from the side.
Workout Flow:
Scaled Indy
8 min AMRAP
100 meter Single KB Farmer’s carry
10 Single KB Deadlift 53/35#
10/8 Cal Echo bike
Scaled Mix Dbl Team
8 min AMRAP
100 meter Single KB Farmer’s carry (P1)
10 Single KB Deadlift 53/35# (P1-tag)
10/8 Cal Echo bike (P2)
*Rd 2 partners switch places
Scaled Team of 3
8 min AMRAP
100 meter S. KB Farmer’s carry (P1/P2)
10 Single KB Deadlift 53/35# (P1/P2)
MAX Cal Echo bike (P3)
*One partner is always on the bike while the other two work on AMRAP. Calories are added to total score.
INT Indy
8 min AMRAP
100 meter Farmer’s carry
10 KB Deadlift 53/35#
10/8 Cal Echo bike
INT Mix Dbl Team
8 min AMRAP
100 meter Farmer’s carry (P1)
10 KB Deadlift 53/35# (P1-tag)
10/8 Cal Echo bike (P1)
*Rd 2 partners switch places
INT Team of 3
8 min AMRAP
100 meter Farmer’s carry (P1/P2)
10 KB Deadlift 53/35# (P1/P2)
MAX Cal Echo bike (P3)
*One partner is always on the bike while the other two work on AMRAP. Calories are adef to total score.
RX Indy
8 min AMRAP
100 meter Farmer’s carry
20 KB Deadlift 53/35#
10/8 Cal Echo bike
RX Mix Dbl Team
8 min AMRAP
100 meter Farmer’s carry (P1)
20 KB Deadlift 53/35# (P1-tag)
10/8 Cal Echo bike (P2)
*Rd 2 partners switch places
RX Team of 3
8 min AMRAP
100 meter Farmer’s carry (P1/P2)
20 KB Deadlift 53/35# (P1/P2)
Max Cal Echo bike (P3)
*One partner is always on the bike while the other two work on AMRAP. Calories are a added to total score.