Trifecta Trifecta

Posts Tagged ‘Farmer Carry’

Friday 09.27.19

Warm-Up

A) 1 round:

50m Farmers Walk
10 Russian Swings
10 American Swings
50m Farmers Walk

B) 3 rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows
6 Kipping Pull-Ups

Strength

Press

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump.
Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

3 Rounds:

10 High Box Jumps, 30”/24”
20 Hand Release Push-Ups
3 Rope Climbs
– Rest 2 Minutes

Workout Tip

Box Jumps: these jumps should be higher than what you usually jump on. Take your time at this station.

Hand Release Push-Ups: this station should take 1 minute or less each round. Scale as needed.

Rope Climbs: each round of rope climbs should not take more than 2 minutes to accomplish. Scale as needed.

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Friday 09.27.19

Warm-Up

A) 1 round:

50m Farmers Walk
10 Russian Swings
10 American Swings
50m Farmers Walk

B) 3 rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows
6 Kipping Pull-Ups

Strength

Press

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump.
Stand with the bar on a rack that is slightly lower than shoulder height. Grab the bar with a grip that allows the hands to be outside of the shoulders. Take the bar out the rack, and press the barbell up over your head with your wrist over your elbow and your elbow over your shoulder.

Workout

3 Rounds:

10 High Box Jumps, 30”/24”
20 Hand Release Push-Ups
3 Rope Climbs
– Rest 2 Minutes

Workout Tip

Box Jumps: these jumps should be higher than what you usually jump on. Take your time at this station.

Hand Release Push-Ups: this station should take 1 minute or less each round. Scale as needed.

Rope Climbs: each round of rope climbs should not take more than 2 minutes to accomplish. Scale as needed.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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 walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Wednesday 09.18.19

Warm-Up

A) 2 Rounds:

40 Single-Unders
20 Dumbbell Push Press
20 Sit-Ups

B) 1 Round:

12 Overhead Squats, with an empty bar
6 Strict Pull-Ups
6 Overhead Squats, with an empty bar
3 Strict Pull-Ups

Strength

Power Snatch, From Ground

1 rep @ RPE 6
1 rep @ RPE 7
1 rep @ RPE 8
1 rep @ RPE 9
Then, 4 set at 85% of [email protected]

Strength Tip

In this set, we are using 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.

Objective: build to an RPE of 9 for 1 set of 2 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 4 more sets of 2 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

100m Farmers Walk
20 Push-Ups
40 Double Unders
8 Overhead Squats, 135#/95#

AX: Front Squat, 95#/65#
RX: As is
RX+: 155#/105#

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 walk: you can hold dumbbells or kettlebells. Choose a weight that you can complete 100M carry in less than 2 minutes

Push-Ups: you should be able to complete all 20 repetitions in 2 minutes or less!

OHS: this load should be challenging. Complete all repetitions in 1 minute or less. The bar should start from the ground.

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Saturday 08.10.19

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

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Here we are using 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.

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.

Stand on a rubber matt or a thin rubber weight so the bar is lower than it usually is. The bar should be one inch lower. 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. Repeat as needed.

Workout

20 Minute AMRAP:

100m Farmers Walk
200m Run
300m Row
40 Second L-Hold
50 Double-Unders

Workout Tip

Farmers Walk: choose the heaviest weights you can hold for at lease 25m every time you grab them.

Run: this should take you less than 75 seconds to complete. Scale distance as needed.

Row: this should take you less than 2 minutes to complete. Scale distance as needed.

L-Hold: break up the L-hold as needed to accumulate a total of 40 seconds. Scale to a bar hang with your knees raised, so your thighs are parallel to the ground.

Double-Unders: this should take you less than 2 minutes to complete. Scale as needed.

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Saturday 08.10.19

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

8 reps @ RPE 6
8 reps @ RPE 7
8 reps @ RPE 8

Strength Tip

Here we are using 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.

Objective: build to an RPE of 8 for 1 set of 8 repetitions with every weight jump.

Stand on a rubber matt or a thin rubber weight so the bar is lower than it usually is. The bar should be one inch lower. 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. Repeat as needed.

Workout

20 Minute AMRAP:

100m Farmers Walk
200m Run
300m Row
40 Second L-Hold
50 Double-Unders

Workout Tip

Farmers Walk: choose the heaviest weights you can hold for at lease 25m every time you grab them.

Run: this should take you less than 75 seconds to complete. Scale distance as needed.

Row: this should take you less than 2 minutes to complete. Scale distance as needed.

L-Hold: break up the L-hold as needed to accumulate a total of 40 seconds. Scale to a bar hang with your knees raised, so your thighs are parallel to the ground.

Double-Unders: this should take you less than 2 minutes to complete. Scale as needed.

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Saturday 07.27.19

Warm-Up

A) 1 Round:

20 Calorie Row
20 Kettlebell Swings,
15 Calorie Row
15 Kettlebell Swings
10 Calorie Row
10 Kettlebell Swings

B) 3 Rounds:

Start with an empty bar
4 Muscle Snatches
3 Power Snatches
2 Overhead Squats
1 Snatches
Add weight and repeat

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 set @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

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

2 Rounds For Time:

25 Calorie Row
50 Wall Balls, 20#/14#
100m Farmers walk

Workout Tip

Wall Balls: choose a weight that you can complete in sets of 10 repetitions every time you grab the ball.

Farmers Walk: choose the heaviest weight possible that you can carry in 100m without dropping more than 4 times!

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Saturday 07.27.19

Warm-Up

A) 1 Round:

20 Calorie Row
20 Kettlebell Swings,
15 Calorie Row
15 Kettlebell Swings
10 Calorie Row
10 Kettlebell Swings

B) 3 Rounds:

Start with an empty bar
4 Muscle Snatches
3 Power Snatches
2 Overhead Squats
1 Snatches
Add weight and repeat

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 set @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

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

2 Rounds For Time:

25 Calorie Row
50 Wall Balls, 20#/14#
100m Farmers walk

Workout Tip

Wall Balls: choose a weight that you can complete in sets of 10 repetitions every time you grab the ball.

Farmers Walk: choose the heaviest weight possible that you can carry in 100m without dropping more than 4 times!

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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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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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