Individual

A. 2 Minutes Max Reps of Double Jerry Can Deadlifts

Directly Into:

• 400M Jerry Can Farmers Carry

• 21 Double Jerry Can Deadlifts

• 21 HSPU

• 400M Jerry Can Farmers Carry

• 15 Double Jerry Can Deadlifts

• 15 HSPU

• 400M Jerry Can Farmers Carry

• 9 Double Jerry Can Deadlifts

• 9 HSPU

Directly Into:

• 800M Run

Elite: 35LB Plate Deficit HSPU

RX: As Written

Intermediate: Jerry Can Suitcase Carry, Wall Walk

Description:

"Kwesi Water Hauler" is a workout designed to test an individual's strength, endurance, and coordination. The workout begins with a 2-minute max reps effort of Double Jerry Can Deadlifts. Athletes then transition directly into a series of farmers carries, deadlifts, and handstand push-ups (HSPU). The final challenge is an 800-meter run.

Workout Structure:

• 2 Min Max Reps of Double Jerry Can Deadlifts: Perform as many deadlifts as possible in 2 minutes using jerry cans.

• 400M Jerry Can Farmers Carry: Carry both jerry cans for 400 meters.

• 21 Double Jerry Can Deadlifts: Perform 21 deadlifts with the jerry cans.

• 21 HSPU: Perform 21 handstand push-ups.

• 400M Jerry Can Farmers Carry: Carry both jerry cans for another 400 meters.

• 15 Double Jerry Can Deadlifts: Perform 15 deadlifts with the jerry cans.

• 15 HSPU: Perform 15 handstand push-ups.

• 400M Jerry Can Farmers Carry: Carry both jerry cans for another 400 meters.

• 9 Double Jerry Can Deadlifts: Perform 9 deadlifts with the jerry cans.

• 9 HSPU: Perform 9 handstand push-ups.

• 800M Run: Finish with an 800-meter run.

Movement Standards:

Double Jerry Can Deadlifts:

• Starting Position:

  • Jerry cans must be on the ground.

  • Athletes must lift the jerry cans from the floor to a standing position.

• Execution:

  • Stand up with the jerry cans until hips and knees are fully extended.

  • Shoulders must be behind the bar at the top of the lift.

• Lockout:

  • Athletes must show control and stability at the top before lowering the jerry cans back to the ground. Both ends of the Jerry Can must touch the ground in order for the rep to count.

Jerry Can Farmers Carry:

• Starting Position:

  • Jerry cans must be picked up from the ground.

• Execution:

  • Carry both jerry cans for 400 meters.

  • Jerry cans must be carried in both hands, one in each hand.

Handstand Push-Ups (HSPU):

• Starting Position:

  • Hands must be placed on the ground within the markings on the mat.

• Execution:

  • Kick up into a handstand position.

  • Lower the head to the ground and press back up until arms are fully extended.

  • Heels must touch the wall at the top of the movement.

800M Run:

• Run 800 meters to finish the workout.

• No equipment is carried during the run.

Scoring:

• Score A: Number of Double Jerry Can Deadlifts completed in the initial 2-minute max reps effort.

• Score B: Total time to complete the entire workout.

Athletes should aim to maximize their reps in the initial deadlift segment and then efficiently manage their transitions and workload to achieve the best overall time for the workout.

For Time:

4 x 15' Rope Climbs

60 Wall Balls 20/14

40 Toes to Bar

Elite: Legless Rope Climbs

RX: As Written

Intermediate: 10' Rope Climb

For Time:

25 Cal Row

25 OHS 135/95

25 Bar Facing Burpee

18 Cal Row

18 OHS

18 Bar Facing Burpee

12 Cal Row

12 OHS

12 Bar Facing Burpee

Elite: 155/105

RX: 135/95

Intermediate: 115/80

For Time:

15-12-9

Bar Muscle Up

Clean & Jerk 155/105

Elite: 185/125, Ring Muscle Up

RX: As Written

Intermediate: 135/95