3 Rounds:
5 minute bucket carry (60 lbs.)
20 air squats
Instructions: Buy a bucket at ACE, Home Depot, Lowes, etc. (they’re like $7). Fill the bucket with the necessary dumbbells/weight to achieve weight (men = 60#). You can put a lid on if you like and experiment with different ways to carry the bucket. Pick the bucket up, and 5 minute carry begins. Clock does not run when you are not in a bucket carry position (ex. if you’re resting on your knee, or when you put it back to the ground). Once carry is complete, immediately go into 20 air squats (bodyweight squats).
Try walking for the full carry portion vs staying stationary if you can. Obviously this is a grip training program, and squats aren’t training grip, but they should make the future rounds more challenging on your legs, and give your hands a break in between carries. Feel free to sub a different movement in there if you’d like, just make sure you give yourself at least 30 seconds in between bucket carries.
To Make More Difficult: Obviously, you could add weight, or time. Instead, try holding the bucket without adjusting your hold for the entirety of the carry. Switching grips usually helps conserve grip during the race, let’s go for a full forearm pump during training!
Scaling:
Everyone should be able to accumulate 15 minutes in a bucket carry, it may just take you longer if you have to continuously put it down. If you aren’t ready for the Rx weights, consider lessening the load by 10-15#.