“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein
“”Grip Don’t Trip”
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry
Dumbbells: 50/35
STIMULUS
DESCRIPTION
The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume
Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry
We expect this piece to be on the longer side
The intended time range is around 25-30 minutes
FARMERS CARRY
Carry a dumbbell or a kettlebell by your side in one hand
Choose a weight that allows you to complete the 100 meters without dropping
You can also reduce the distance if you have a heavier weight
Switch hands as needed during the walk to stay moving
MODIFICATIONS
FARMERS CARRY
Kettlebell Farmers Carry
20-30 Second Side Plank (Each Side)
Sandbag Carry
Barbell Front Rack or Back Rack Carry
SIT-UPS
Use and AbMat if you have it, as it allows the abs to fully flex and extend
If you don’t have an AbMat, you can anchor your feet on dumbbells or under the couch
WARMUP
3 Sets
1 Minute Active Spidermans
1 Minute Side Plank (30 Second Each Side)
1 Minute Wall Sit
Using the wall as back support, sit in a position just below parallel
The hips and shins should both be at 90 degrees
STRATEGY
GENERAL
This workout starts out fairly front loaded on the squats and sit-ups
There are more reps in the first two rounds than there are in the last three rounds
First 2 Rounds: 180 Air Squats + 90 Sit-ups
Last 3 Rounds: 120 Air Squats + 60 Sit-ups
While the workout has a lot of reps early on, you are incentivized to maintain intensity based on the format:
The numbers are pretty big in the first two rounds, but they do get smaller every time you come back to them
There is also very little interference between movements – as we move from a lower body push, to a midline flexion and extension movement, to a grip dominant carry
Use this format to your advantage to find a way to keep moving on each station
When your quads, abs, or forearms are burning and you want to stop moving, tell yourself that “this body part gets a break on the next movement and I have less reps next time”
MOVEMENT PREP
Warmup Set
10 Air Squats
50 Meter Farmers Carry
10 Sit-ups
50 Meter Farmers Carry
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