WOD’s the Plan – Carry Randomiser

WOD The Plan
Another addendum to the Convict Conditioning (calisthenics) WtP, after the Snatch Randomiser now the Carry Randomiser. The principle is described in this post, here only the tables.

The Exercise

  • Kettlebell carry
  • One set only
  • Various positions (overhead, rack, suitcase)
  • Time-before-switching 100%, 75%, or 50% of max
  • RLR 2:1, 1:1, 1:2 (= suitcase vs rack/OH carry; no full rest)

Parameters

D1 -D4 are the results of throwing 4 dice

  • Carry style: depending on D1 (see table)
  • Total length: 40m / D2
  • Time-to-switch: depending on D3 (see table)
  • RLR: 1:2, 1:1, 2:1 depending on D4 (see table)

Table – Carry Style

Carry Style
1 Overhead
2 Rack
3 Overhead & Suitcase
4 Rack & Suitcase
5 Overhead , Rack & Suitcase
6 Overhead, Rack & Suitcase

Table – Total Time

Total Time
1 40
2 20
3 14
4 10
5 8
6 6

Table – Time-to-Switch

“Switch” is eg left-to-right, overhead-to-rack, …

Perc Max OH Rack
1 100% 02:00 01:00
2 75% 01:30 00:45
3 75% 01:30 00:45
4 50% 01:00 00:30
5 50% 01:00 00:30
6 50% 01:00 00:30

Table – Recovery : Load Ratio

RLR
1 2:1
2 2:1
3 1:1
4 1:1
5 1:2
6 1:2

Plan

OH&SC, 40min, 50%, 2:1
OH&SC, 10min, 50%, 1:2 – pretty good. Maybe 2min OH is too long?

OH&SC, 40min, 75%, 1:2

OH,6min, 75%, 1:1

Rack, 6min, 100%, 1:2

OH&SC, 40min, 50%, 1:2

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One thought on “WOD’s the Plan – Carry Randomiser

  1. Pingback: A HIIT programming tool | Thor Falk

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