“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

5 rounds for time of:

Walking Lunge, 100 ft

Single Arm Farmer Carry, 50/35 lbs, 200 m

30 AbMat Sit-ups

Today’s simple 5-round workout is set up to keep you moving forward with minimal breaks
We expect this triplet workout to take around 18-22 minutes to complete

There is no weight used for this movement other than bodyweight
The back knee should touch the ground in the bottom of each rep
Reach full extension with the lower body before stepping the other foot forward
100′ = 100 feet

Walk with one dumbbell or kettlebell by your side based on what equipment you have available
You can switch arms as needed over the 200 meters
The weight selection combined with being able to switch arms whenever should allow for no more than 1 break during each round

If you don’t have an AbMat, anchor your feet under a set of dumbbells for support
Touch the shoulders to the ground in the bottom
Finish with the shoulders forward of the hips at the top

AbMat sit-ups aren’t a movement that are very hard on breathing, but breathing properly here can make the movement much easier to complete from a muscular standpoint. Rather than breathing out at the top of each rep, breathe out as you fold back over the AbMat. Let the AbMat “push the air out of you”. This subtle shift in breathing technique can make it easier to fold over the AbMat and help push off midline fatigue. When you breathe in as you fold back, you end up bracing hard and fight the eccentric, which makes the movement much more challenging on the core muscles. The hard part should happen on the way up, not the way down. Exhale as you fold over the AbMat and inhale at the top of each rep.

Step Length
In the walking lunge, we want to step far enough forward that the shin is relatively vertical with the heel down. As long as the heel is down, it is ok for the shin to move slightly forward from 90 degrees. What we want to avoid is pushing through the toes with the heel off the ground – as that motion can put a lot of strain on the knees. If this movement bothers the your knees, even with good form, the alternating reverse lunge will be the better option. The reverse lunge can help with having more control over the front leg.

Step Length
Unlike the walking lunge, we do not want to take big steps on the Farmers Carry. Keep the knees soft with short, choppy steps. If you’re looking to increase your speed, increase the cadence of your steps, not the length. These short steps allow for the best balance possible during a movement that is trying to pull us off balance.

Bracing to support the external weight is also a huge part of farmers carry. In order to stay braced and breathe at the same time, imagine breathing through a balloon. This “sip” style of breathing allows you to stay braced through the core without holding your breath for 200 meters straight. Letting all your air out would be like deflating a balloon. When we deflate our balloon, we’re unable to effectively support the weight we’re carrying. Instead, let a little air out of the balloon before taking a little air back in.

No AbMat (Feet Anchored)

Odd Object Farmers Carry
1 Minute Side Plank (Each Side)
500 Meter Row
400 Meter Ski Erg
1000 Meter Bike Erg
25/18 Calorie Assault or Echo Bike

30 Reverse Lunges (15 Each Side)

The one movement that will likely have the biggest impact on your score will be the farmers carry
The movement after the carry incentivizes you to keep moving, as the sit-ups give you an opportunity to not hold anything and catch the breath a bit
If you are confident in going unbroken, see if you can pick up your speed with fast feet
Turning this farmers walk into more of a farmers shuffle can take significant seconds off your final time after the 5 rounds
The goal is to keep moving on every station, but look to move with a purpose on the farmers carry to make the biggest difference