Some workouts include movements that require a lot of skill or technique. This is not one of those workouts. This WOD is just pure work, with little to no skill needed. Today we will perform farmers carries for the first time, which is simply carrying something heavy down by your side. We will pair this functional movement with dumbbell box step-ups and Superman holds.
I don’t expect you to break out a measuring stick for the 50 foot farmers carry. It is okay to approximate the distance. I suggest taking 8 large steps in one direction, marking where you end up, and using this as your halfway point.
The numbers in parentheses are the suggested dumbbell weights and box heights to use. The measurement for males is listed first, and the measurement for females is listed second. Use a weight and height that is right for you.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx). Make sure you stand all the way up and fully open your hips when performing the box step-ups!
Rx:
4 rounds for time:
50 foot farmers carry (50lb, 35lb)
10 dumbbell box step-ups (50lb, 35lb) (24in, 20 in)
50 foot farmers carry
10 Superman holds
Beginners will need to scale the weights and heights in today’s WOD. If you choose to perform this version of the WOD, I would like you to try using a taller box, step, or stack of plates for the step-ups than you have in the past. Don’t use the dumbbells for the step-ups. Just focus on your balance and standing all the way up at the top of each step-up.
Scaled 1:
4 rounds for time:
50 foot farmers carry (15lb, 10lb)
10 box step-ups (as high as comfortable)
50 foot farmers carry
10 Superman holds
I hope you will always feel comfortable choosing an appropriate scaled option for you. Pick a dumbbell weight that you can handle, and don’t be afraid to make adjustments mid-WOD. Another version of today’s workout could look like this:
Scaled 2:
4 rounds for time:
50 foot farmers carry (35lb, 25lb)
10 dumbbell box step-ups (35lb, 25lb) (20in, 20in)
50 foot farmers carry (35lb, 25lb)
10 Superman holds
Your score is the amount of time it takes you to complete all 4 rounds. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
9:03, Rx. It's hard stepping up onto a box with two 35lb dumbbells! But I did it!
Tough one. lol I tried the regular workout last night.
4 rounds for time:
50 foot farmers carry (40lb)
10 dumbbell box step-ups (40lb, 20 in)
50 foot farmers carry
10 Superman holds
Rounds 1 & 2 went quick. Rounds 3 & 4 i was dragging lol but i finished 36mins :)