400m odd object carry
400-m run
100 KBS 16/24kg

Long aerobic partner workout
Build endurance, work capacity, and teamwork
RPE 6–7
Sustainable effort for the full 30 minutes
Coach tip
Keep moving and switch before fatigue slows you down
Smooth transitions are more valuable than big efforts
Odd Object Carry:
Short, frequent switches usually work best
Keep the object close to your body
Run:
Controlled pace
Recover while moving
Kettlebell Swings:
Break into manageable sets early
Save your grip for later rounds
Target
Most pairs: 3–5 rounds
Strong pairs: 5+ rounds