Trifecta Trifecta

Posts Tagged ‘Farmer Carry’

Saturday 05.11.19

Warm-Up

A) 4 Rounds:

100m Run
10 seconds Bar Hang
30 seconds Plank Hold

B) 1 Round:

15 Ring Rows
5 Burpees
10 Ring Row
5 Burpees
5 Ring Rows
5 Burpees

Strength

Weighted Pull-Ups
3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups
3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

For Time:

200m Run
100m Farmers Walk
50 Sit-Ups
200m Run
100m Farmers Walk
30 Sit-Ups
200m Run
100m Farmers Walk
10 Sit-Ups

Workout Tip

Farmers Walk: you should choose the heaviest weights you can carry a minimum distance of 25M before putting it down.

Sit-Ups: you should be able to complete all sit ups in each round in 3 sets or less, scale repetitions if needed.

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Saturday 05.11.19

Warm-Up

A) 4 Rounds:

100m Run
10 seconds Bar Hang
30 seconds Plank Hold

B) 1 Round:

15 Ring Rows
5 Burpees
10 Ring Row
5 Burpees
5 Ring Rows
5 Burpees

Strength

Weighted Pull-Ups
3 sets x 5 repetitions @ RPE 7

Strict Pull-Ups
3 sets x 8 repetitions @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

For Time:

200m Run
100m Farmers Walk
50 Sit-Ups
200m Run
100m Farmers Walk
30 Sit-Ups
200m Run
100m Farmers Walk
10 Sit-Ups

Workout Tip

Farmers Walk: you should choose the heaviest weights you can carry a minimum distance of 25M before putting it down.

Sit-Ups: you should be able to complete all sit ups in each round in 3 sets or less, scale repetitions if needed.

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Wednesday 03.06.19

Warm-Up

A) 3 Rounds, one round every 2 min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry, 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Last week of 6s.

Workout

Capacity

Every 4 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Row/Run: you should be able to complete the station under 1 minute, scale distance as needed.
Kettlebell Swing: you should be able to complete the swinging station under 1 minute, scale repetitions as needed.

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Wednesday 03.06.19

Warm-Up

A) 3 Rounds, one round every 2 min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry, 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Last week of 6s.

Workout

Capacity

Every 4 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Row/Run: you should be able to complete the station under 1 minute, scale distance as needed.
Kettlebell Swing: you should be able to complete the swinging station under 1 minute, scale repetitions as needed.

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Saturday 02.23.19

Warm-Up

A) 3 Rounds, One Round every 2 Min:

20 Sit-Ups
20m Butt Kicker
20n Farmer Carry 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

2 Rounds of max effort at each station for 60 sec with a 30-second transition:

Toes-to-Bar
Burpees to a Pull-Up Bar
Kettlebell Swings, 53#/35#
Hand Release Push-Ups

Workout Tip

Toes to Bar: you should work on the kipping portion of the toes to bar. If you are unable to perform toes-to-bar, scale the movement to leg raises.

Kettlebell Swings: you should choose a weight that you can complete sets of 10 before putting the bell down.

Hand Release Push-Ups: make sure you are in a good plank position as you descend down and come up from the push-up position.

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Saturday 02.23.19

Warm-Up

A) 3 Rounds, One Round every 2 Min:

20 Sit-Ups
20m Butt Kicker
20n Farmer Carry 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

2 Rounds of max effort at each station for 60 sec with a 30-second transition:

Toes-to-Bar
Burpees to a Pull-Up Bar
Kettlebell Swings, 53#/35#
Hand Release Push-Ups

Workout Tip

Toes to Bar: you should work on the kipping portion of the toes to bar. If you are unable to perform toes-to-bar, scale the movement to leg raises.

Kettlebell Swings: you should choose a weight that you can complete sets of 10 before putting the bell down.

Hand Release Push-Ups: make sure you are in a good plank position as you descend down and come up from the push-up position.

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Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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Tuesday 02.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

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Wednesday 02.13.19

Warm-Up

A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats
30 sec Bar Hang.

B) 2 Rounds:

10 Back Squats, with an empty bar
1min Row at 7/10 effort

Strength

Barbell Lunges

3 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Barbell Lunge: place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

Capacity

30-20-10

Row Calories
Ball Slams
Farmers Walk in Meters

Workout Tip

Row: you should complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Ball Slam: you should choose a load, that you can complete the first round in 3 minutes or less, the second round is 2 minutes or less, and the 3rd round 1 minute or less.

Farmers Walk: pick the heaviest weight you can to complete each round unbroken.

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Tuesday 02.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

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Monday 01.07.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Row after every round of sit-ups

Strength

Back Squat
6 sets x 3 reps

Note

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 min, alternating movements:

a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters

AX: 25#/15#
RX: 50#/35#.
RX+: 65#/45#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.

Thrusters: you should be able to complete all thrusters in 1 challenging set.

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Monday 01.07.19

Warm-Up

A) 4 Rounds of:

250m Row
Rest 30 seconds

B) 20-15-10-5:

Ab Mat Sit-Up
100m Row after every round of sit-ups

Strength

Back Squat
6 sets x 3 reps

Note

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.

Workout

“EMOMDAY”

Every Minute on the Minute for 16 min, alternating movements:

a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters

AX: 25#/15#
RX: 50#/35#.
RX+: 65#/45#

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.

Thrusters: you should be able to complete all thrusters in 1 challenging set.

Continue ReadingNo Comments