Farmers Carry (HEAVY)
Map out 15 feet
Max distance in the allotted time:
- 30 seconds carry
- 30 seconds plank
- 1 minute rest
- 45 seconds carry
- 45 seconds plank
- 90 seconds rest
- 1 minute carry
- 1 minute plank
- 2 minute rest
- 45 seconds carry
- 45 seconds plank
- 90 seconds rest
- 30 seconds carry
- 30 seconds plank
Instructions: Map out approximately 15 feet. Put a cone, or something at each end to have something to turn around as a marker. Find a HEAVY set of dumbbells or kettlebells, and go for a max distance carry during each interval. For example, start off with a running clock, and go as many times back and forth as you can in 30 seconds. Make sure to keep your chest pushed out, shoulders back, and core tight, to stay in a good position while carrying. At the end of 30 seconds, drop the weight, and go immediately into a 30 second plank. Rest one minute, and continue on through the workout. Planks should be performed on your forearms.
To Make More Difficult: Go faster, go heavier, go hard!
Scaling: Find the right weight for you. This workout’s goal is to go fast, and cover maximum ground, vs a normal farmers carry “walk”. Break up the planks as needed (and perform on knees when form begins to break).