“The soul is like a bowl of water.” – Epictetus
3 rounds for time of:
Row, 1000 m
Farmers Carry, 50/35 lbs, 200 m
Walking Lunge, 100 ft
WORKOUT BRIEF
DESCRIPTION
Your score for this “grunt work” style session is the total time it takes to complete the 3 rounds
This long and sweaty piece will take between 20-30 minutes to complete
ROW
If you’re short on rowers, stagger heats by about 5 minutes
FARMERS CARRY
2 dumbbells/kettlebells are prescribed for this station
Choose a load that allows you to complete the 200 meters with 1 break when fresh
WALKING LUNGE
100′ = 100 feet
These lunges are just completed with bodyweight, no external loads
The back knee should make contact with the ground
Stand to full extension with the lower body between steps
MODIFICATIONS
1,000 METER ROW
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Air Runner
60 Shuttle Runs [10 Meters]
200 METER FARMERS CARRY
Single Dumbbell Farmers Carry
Sandbag Front Rack Carry
Side Plank (1 Minute Each Side)
100′ WALKING LUNGE
40 Reverse Lunges
40 Jumping Lunges
STRATEGY
GENERAL
The sticking point of today’s workout will likely be the 200 meter farmers carry sandwiched between the row and lunges
Athletes will always be moving forward on the row and lunge, no matter their speed
However, the weight of the dumbbells/KBs will challenge the arms and shoulders, and potentially force us to break
If athletes can push through big chunks of the farmers carry, they maximize their time spent moving
The first priority of the day can be to complete the carries with as few breaks as possible
Transitioning from a mainly upper body movement with the carry to a total lower body movement in the lunge is a nice incentive to hold onto the dumbbells for big distances
Athletes can also adjust their pace on the row to support a strong effort on the carry
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