“Adversity causes some to break. For others, it breaks records.”

1000-800-600-400-200 reps, for time of:

Row, m

Farmer Carry, 70/50 lbs,

100 m Walking Lunge, 1x bodyweight, 100 m

Looking for this 5-round triplet workout to take somewhere in the 20-30 minute range. Please note, this WOD is for quality, but should take no longer than 25-30min. Move with a purpose, but do not ‘race the clock’.

Carrying 2 dumbbells or kettlebells for the 100 meter farmers carry
Choose weights that allow you to complete the 100 meters with 1 break max on each round

Unlike the farmers carries, the walking lunges are completed with no weight, hence 1x bodyweight
Make sure the back knee touches the ground and that athletes reach full hip extension between steps

The rows will decrease in distance by 200 meters on each round
Round 1: 1000 Meters
Round 2: 800 Meters
Round 3: 600 Meters
Round 4: 400 Meters
Round 5: 200 Meters

Pace the row…work hard, but focus on improving the quality and effectiveness of the row…as this workout is for quality.

Aim to knock out big chunks of the carry
If you can, try to hold on for 100 meters without dropping
If you need to, take a short break and the halfway mark to shake out the arms

Move at a nice, consistent pace. To achieve this, some athletes perform taking a ‘wedding step’ in-between each lunge