CrossFit | 210227
Saturday

210227

Workout of the Day

79

Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
    5 burpees
    10 kettlebell swings

Rest 2 minutes between rounds.

♀ 16-kg KBs ♂24-kg KBs

Post number of reps completed each round to comments.


Scaling:
Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:
Three 5-minute rounds of:
200-m farmers carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds

12-kg KBs ♂20-kg KBs

Beginner Option:
Three 3-minute rounds of:
100-m farmers carry
Then as many reps as possible of:
3 burpees
7 kettlebell swings
Rest 2 minutes between rounds

10-lb. DBs ♂15-lb. DBs

Comments on 210227

83 Comments

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Diego Pongeluppe
July 29th, 2021 at 2:34 pm
Commented on: 210227

33 age/1,74cm/71kg


3R+7/3R+3/3R+3


2 KB farmers of 24kg

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Clint Michael
May 4th, 2021 at 3:47 pm
Commented on: 210227

48, 43, 36

50 lbs. dumbbells

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Márcio Jales Costa
April 24th, 2021 at 4:35 pm
Commented on: 210227

Only one 24kg KB available.

37, 38, 33

(edited)
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Nate Gordon
March 23rd, 2021 at 8:35 pm
Commented on: 210227

53, 57, 62

(edited)
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Jeff Chalfant
March 20th, 2021 at 9:32 pm
Commented on: 210227

As rx’d, unbroken carries and full height straight arm swings.


56/54/57 reps



The carries were interesting, started out not bad, breathing got hard, then found a “rhythm” as grip got more painful. I felt less gassed going into the third round then the second somehow. Slight asthma today...need to lay off the ice cream.


177/41/69”

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Roger Munger
March 10th, 2021 at 8:33 pm
Commented on: 210227

M/54 rx'd

rd 1: 38 reps

rd 2: 21

rd 3: 20

total: 79 reps

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Chris Nostrand
March 10th, 2021 at 4:26 pm
Commented on: 210227


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Chris Nostrand
March 10th, 2021 at 4:26 pm
Commented on: 210227

Odd KB for carry; 53 and 44 lb


Reps: 45, 45, 45

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Patrik Hermansson
March 10th, 2021 at 6:40 am
Commented on: 210227

Three 5-minute rounds of:

200-m farmer carry

Then as many reps as possible of:

    5 burpees

    10 kettlebell swings

Rest 2 minutes between rounds.

♀ 16-kg KBs ♂24-kg KBs

Round 1: 52 reps

Round 2: 52 reps

Round 3: 48 reps

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Antoine Pazery
March 8th, 2021 at 12:13 pm
Commented on: 210227

3 round + 4 burpees

2 round + 2 swing

2 round +2 burpees

KB 20kg

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Aaron Brumit
March 4th, 2021 at 7:03 pm
Commented on: 210227

35lb dumbbell farmer carry

55lb kettlebell on swings

5 rounds + 8 reps

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Terry Joss
March 4th, 2021 at 3:18 am
Commented on: Workout Tips

Newbie- I accidently did 5 rounds of 5 mins. Should of been 3 - arms are blasted now

50lbs per arm for 200 meter carry

25lb dumbell swing

5 burpees all within the 5 mins ( is this correct?)


I wasn't able to keep doing 200 meter carry's at that weight and had to modify into KB swings and Burpees to at least get them in.

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Greg Fairbanks
March 2nd, 2021 at 8:35 pm
Commented on: 210227

Beginner scale +

3 rds of 3 min each, 2 min rest between

100m farmer walk, 35# dbs (back and forth 25x over approx 4m floor space in garage lol)

then AMRAP

3 burpees

7 kb swings 35# kb


3 rds

3 rds + 1 burpee

3 rds + 1 burpee

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Chin-Sheng Chou
March 2nd, 2021 at 10:38 am
Commented on: 210227

RX,

2rounds + 9reps

2rounds + 5reps

2rounds + 10reps

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Karina Findlay
March 2nd, 2021 at 2:41 am
Commented on: 210227

Only one kettle bell

single arm farmer’s carry 35# for 200m each round

48-48-49

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Jeffrey Howard
March 1st, 2021 at 9:54 pm
Commented on: 210227

M/25/5'8"/155lb

CrossFit AFK


4+4 - 4+3 - 4 - Sc (50lb dumbbells for carry and swings)

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Zach Walston
March 1st, 2021 at 9:33 pm
Commented on: 210227

Rx 205 reps (Russian swings)

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Chris Meldrum
March 1st, 2021 at 4:08 pm
Commented on: 210227

As rx’d.  3 + 7 Swings / 3 + 4 Burpees / 3 + 1 Swing.


In the rain.  Farmer carries the absolute worst – 1 break in first round, 2 in second, 3 in third.  Had about 3 minutes each round for the work; felt like I moved pretty well through it, but toweling off the bell each round was a pain in the butt (and I could never get it completely dry).  On the other hand, the light rain in between rounds felt nice.


47m/5'10"/185

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Troy Bruun
March 1st, 2021 at 1:13 am
Commented on: 210227

Completed today. Went snowboarding yesterday.


3rds+6

3rds+10

3rds+13


35 lb Kettlebells

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Lindsay Aspen
February 28th, 2021 at 9:27 pm
Commented on: 210227

RX today! But definitely didn’t get a lot of couplets in because of it. Grip strength is a major weakness for me.


Did a walk on the treadmill to find out steps per 200m and found it was right around 300. So counted steps instead of distance for farmers walks.

Reps were 29/19/34

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Brett Eckles
February 28th, 2021 at 8:26 pm
Commented on: 210227

Used 2 45lb DB’s since I only have 1 24kg kettlebell


Rounds were:

2+14

3+3

3+5


M/28/6’1”/200lbs

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Michael Arko
February 28th, 2021 at 6:24 pm
Commented on: 210227

Poured yesterday so I did this today, Sunday 2/28 -- but it's still pouring!!

Dumbbells, kettlebell all 1 pood

3 + 11

3 + 14

3 + 4

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Linda Radon
February 28th, 2021 at 5:55 pm
Commented on: 210227

200 steps through my room - 2 x 12 kg KB


1. 45 reps

2. 46 reps

3. 45 reps


KB swing 16 kg

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Dan Morris
February 28th, 2021 at 5:27 pm
Commented on: 210227

Farmers carry with 50lb DBs, KB swing @ 24kg


45

33

31


42 / 6’0 / 195

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Cy Azizi
February 28th, 2021 at 5:18 pm
Commented on: 210227

50#s farmer shuffle, 24kg swings. 34,31,25

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Joshua Willing
February 28th, 2021 at 5:08 pm
Commented on: 210227

3 + 5, 3 + 5, 3 + 13. Shoulda gone harder the first round

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Erica McLean
February 28th, 2021 at 5:05 pm
Commented on: 210227

Subbed with 100m, 50 # db's and 45# kb

1) 4 rds + 5 burpees

2) 3 rds

3) 3 rds + 6 kb

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Myles Lance
February 28th, 2021 at 3:56 pm
Commented on: 210227

47 reps

30 reps

20 reps

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Felix Moronta
February 28th, 2021 at 1:18 pm
Commented on: 210227

My scaled version:


Within each round, 200 steps in my apartment (!!!) carrying 28 kgs total: ~2'20''

1st amrap: 47 reps (3 rnd + 2 burp)

2nd round: 48 reps (3 rnd + 3 burp)

3rd round: 60 reps (4 rnd) 💪🏾

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David Smith
February 28th, 2021 at 2:20 am
Commented on: 210227

Farmers carry with one 24kg and one 32kg switched hands after each down-and-back in my garage and driveway (40m?). Did Russian swings with the 24kg.


4+14

5+3

4+10

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Mike Munsee
February 28th, 2021 at 1:49 am
Commented on: 210227

50/190/6’

4+5

4+3

4+4

as rxd.

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Jade Teasdale
February 28th, 2021 at 1:01 am
Commented on: 210227

Only had two 25# KB for FC. I used a 35# KB for the AMRAPs. FC in 2:20 without setting them down. Not exactly sure if it was 200m. It was a pretty good distance! 8 rounds each AMRAP. UB on both movements, kept moving through each 5 min. 40 burpees & 80 swings each 5 min. 360 total reps!

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Jade Teasdale
February 28th, 2021 at 1:09 am

I’m an idiot ya’ll!!! 🤣🤣🤣🤦🏽🤦🏽🤦🏽

I only did the carry once & then, did three 5 minute AMRAPs of burpees & swings. I knew I couldn’t be that good after looking @ everyone’s comments! 😅 My version was a smoker! Felt like a TABATA as far as holding the pace. After watching the “WOD explained” video I thought the 200m FC was a 1 time buy-in! 🤦🏽 I was like ok 👌🏽 what does that have to do with anything. 🤪

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Jim Rix
February 28th, 2021 at 12:55 am
Commented on: 210227

Scaled to farmer’s carries with 16 and 20 kg bells. KB swings with 24 KG bell.


45 reps each round.

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Byron Hills
February 28th, 2021 at 12:25 am
Commented on: 210227

Rx

42 reps

30 reps

27 reps

Should have gone with intermediate option - farmer carry was taking around 3:00 with 2-3 drops

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Shaun Stapleton
February 27th, 2021 at 10:39 pm
Commented on: 210227

Rx

1-66

2-63

3-51


36/195/5’9/M

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Derek Eason
February 27th, 2021 at 9:52 pm
Commented on: 210227

Rx’d


76 reps

79 reps

79 reps



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Matt Jones
February 27th, 2021 at 9:49 pm
Commented on: 210227

Matt rx

69, 65, 52 = 186 (2 carries ub, 3rd 1 break)


Meghan rx except Russian swings

47, 42, 47 = 136

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Robbie Ponce
February 27th, 2021 at 9:47 pm
Commented on: 210227

RX


4 rounds + 5 burpees (65)

3 rounds + 5 burpees + 6 KBS (56)

3 rounds + 4 burpees (49)


170 total reps


Great workout 🙏🏽

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Coastie Nick
February 27th, 2021 at 9:46 pm
Commented on: 210227

Rx’d

49 reps

46 reps

45 reps

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James Gentile
February 27th, 2021 at 9:33 pm
Commented on: 210227

One 53lb KB and one 53lb plate DB. Recently acquired some old school 1" DB plate sets and built a counter for my KB. First walk was with two 25lb and 3lb plate. Bad idea. So bulky I had to keep it further from my body. Switched to a bunch of 10's, 5's, and a 3 for the next two rounds. Better but still harder to grip than the KB. Broke up the walk at least 4 times every round which was a time suck.


2R + 5

2R + 8

2R + 5


Disappointing results. Done after Tuesdays thruster run workout, which burned some fuel but was hoping to get 3R everytime.

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Nicole Deaver
February 27th, 2021 at 9:31 pm
Commented on: 210227

35# DBs

4 Rds

4 Rds +1

4 Rds

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Glenn Guy
February 27th, 2021 at 9:22 pm
Commented on: 210227

Scaled to 2-minute farmer carry with 2x 44.2# dumbbells, and 1x 44.2# dumbbell for kettlebell swings


Result:

1: 2 rounds

2: 2 rounds + 8

3: 3 rounds

M/44/5'6"/137 lbs , 214 cals, 137/172 HR


I tried doing farmers carry on the treadmill so I could measure distance, but that was a big mistake. Swapped to 2-minute walks/static holds.

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Hamilton Kipp
February 27th, 2021 at 9:20 pm
Commented on: 210227

Farmer carry with a 70 and 26# kb. Swings with 50# kb

3+5

3+10

4+0

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Travis Johns
February 27th, 2021 at 8:52 pm
Commented on: 210227

Round 1: 56

round 2: 52

round 3: 62

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Antonio Alves
February 27th, 2021 at 8:32 pm
Commented on: 210227

Only Db available, so modified / scaled to


Three 5-minute rounds of:

200-m farmer carry | 2x15 kg DB

Then AMRAP of

5 burpees

10 DB swings | 15kg DB

2 minute rest between rounds


SCORE:

ROUND 1: 5 burpees + 10 swings + 5 burpees + 3 swings

ROUND 2: 5 burpees + 10 swings + 5 burpees + 10 swings

ROUND 3: 5 burpees + 10 swings + 5 burpees + 10 swings + 3 burpees


TOTAL REPS: 33 burpees + 53 swings = 86 reps (unbroken)

-

Very nice combo 👍 Really enjoyed it. Did one more 5 minute round, and some additional reps.

A lot of time spent on the walks. Limited space, had to reverse direction very often.

First time, I think, doing American swings.

5 km run int the morning


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Christian Simpson
February 27th, 2021 at 7:57 pm
Commented on: 210227

50# plate walk, 5 burpees/50# russian kb swing


2 rounds + 5/5 (40 reps),

2 + 5/1 (36 reps)

2 + 5/9 (44 reps)

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Joe Conradi
February 27th, 2021 at 7:22 pm
Commented on: 210227

Scaled to: 2x45#DB farmer walks, 45# DB swing


4rounds +4

4rounds +10

4rounds +11

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Mike Sprague
February 27th, 2021 at 7:20 pm
Commented on: 210227

3 Rounds + 4

3 Rounds

3 Rounds + 10

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Hank McKibban
February 27th, 2021 at 6:54 pm
Commented on: 210227

4rds+4

4rds+1

3rds+6

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Charlie Pokorny
February 27th, 2021 at 6:52 pm
Commented on: 210227

64 - 63 - 61 Rx

Ouch!

m/52/5'11"/200#

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Karen Rodgers
February 27th, 2021 at 6:32 pm
Commented on: 210227

14kg KB

1) 4rds

2) 3 + 4

3) 3+3

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Matthew Letarte
February 27th, 2021 at 6:11 pm
Commented on: 210227

4 rounds each time

200m farmer carry with 1 x 21kg KB (100m with ea arm)

AMRAP

5 burpees

10 KB Swings @ 21kg

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Charles Meyers
February 27th, 2021 at 5:14 pm
Commented on: 210227

Three 5-minute rounds of:

200-m farmer carry

Then as many reps as possible of:

    5 burpees

    10 kettlebell swings

Rest 2 minutes between rounds.

♂24-kg

1-40 reps 2-rds +10

2-41 reps 2-Rds +11

3-43 reps 2rds +13

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Darin Smith
February 27th, 2021 at 4:24 pm
Commented on: 210227

2-47.5 lbs propane tank farmer carry

1-47.5 lbs propane tank swing

round 1 = 4 sets

round 2 = 3 + 8

round 3 = 4 + 11

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James Gentile
February 27th, 2021 at 9:25 pm

Love it! Please tell me you did this at a hardware store.

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Jim Rix
February 28th, 2021 at 12:57 am

Me too! Way to improvise!

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Jade Teasdale
February 28th, 2021 at 1:12 am

Real-life equipment baby! 😂☺️

having never CrossFitted at a box, I’m always finding homemade equipment or suitable replacements.

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Daniel Robinson
February 27th, 2021 at 4:20 pm
Commented on: 210227

Rx

1) 44

2) 30

3) 35

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Eugenio Gonzalez
February 27th, 2021 at 4:16 pm
Commented on: 210227

1: 77 reps

2: 78 reps

3: 85 reps

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Tatiana Arteaga
February 27th, 2021 at 4:15 pm
Commented on: 210227

1: 45 reps

2: 48 reps

3: 60 reps

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Mike Andridge
February 27th, 2021 at 4:14 pm
Commented on: 210227

Odd question--how long(time) is a good estimate for the walk?

I have achillies tendonitis and walking is slow, but I can hold onto the weights.

Maybe a 1 - 1 1/2 min hold???

Any suggestions?

Thanks

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Steve Day
February 27th, 2021 at 5:19 pm

About 2 min

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Mike Andridge
February 27th, 2021 at 5:26 pm

Thanks Steve

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Mike Andridge
February 27th, 2021 at 6:43 pm

Modified to

3 - 5 min rnds

2 min Farmer's hold 50# DB's

5 burpee

10 American kbs 53# kb

rnd 1=3 rnds

rnd 2=2 rnds plus 5 burpee/3 kbs

rnd 3=2 rnds plus 5 burpee

For my notes

(round 2 and 3 were 2:20 sec farmer's hold because of 2 drops)

m/51/175

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Hugh Babineau
February 27th, 2021 at 4:04 pm
Commented on: 210227

101 reps total Rx

rounds 2 and 3 had to break on farmers walk - grip strength

M 53/68”/157 lbs

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Kevin Flowers
February 27th, 2021 at 4:01 pm
Commented on: 210227

M/55/6’1”/180


Three 5-min rounds:


200 m farmer’s carry (24 kg kb)


then AMRAP:


5 burpees (to target)

10 American kb swings (24 kg kb)


Rest 2 min


Round 1: 61

Round 2: 60

Round 3: 60*


**anyone else have to resort to hook-gripping during that 3rd round?

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Kevin Flowers
February 27th, 2021 at 6:44 pm

not that anyone cares, but as a lawyer, i feel compelled to clarify that i did use two 24 kg kb’s on the farmer’s carries 🤦‍♂️

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Charlie Pokorny
February 27th, 2021 at 6:55 pm

Grip training! I switched to hook grip half-way through the 2nd carry and for all of the 3rd carry.

(edited)
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Derek Eason
February 28th, 2021 at 5:01 am

If my damn hands were big enough I would have hook gripped!


You guys either have thin Kettlebells or some big ass hands!

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John Clarke
February 27th, 2021 at 4:00 pm
Commented on: 210227

200m farmers carry

5 burpees

10 DB thrusters


2+11

2+13

2+10


30lb dumbbells

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Dusty Russell
February 27th, 2021 at 3:05 pm
Commented on: 210227

34/5’10”/220

RX’d

4 + 12 reps = 72

2 + 5 reps = 35

2 = 30


137 total

(edited)
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Dusty Russell
February 27th, 2021 at 3:04 pm
Commented on: Workout Tips

34/5’10”/220

RX’d

4 + 12 reps

2 + 5 reps

2


tough workout.

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Lincoln Kerger
February 27th, 2021 at 2:44 pm
Commented on: 210227

No KBs or DBs so scaled/subbed:

95# barbell for carries

45# plate for swings

3R+3

3R+2

3R+3


Need to get more equipment.

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Randy Crooker
February 27th, 2021 at 2:30 pm
Commented on: 210227

1) 4 rounds

2) 3 + 10

3) 3 + 13

Used 50lb DB and 24kg KB for farmers carry and 1) 24kg KB for swings

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Steve Day
February 27th, 2021 at 2:26 pm
Commented on: 210227

Scaled to:

55lb dumbbells for the carry

45lb kettlebell for the swings


R1: 4R+1=61 reps

R2: 3R+14=58 reps

R3: 4R+4=64 reps

183 reps total

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Liz Myers
February 27th, 2021 at 10:50 am
Commented on: 210227

*Used 2 x 17.5kg DB for the carry as only have 1 x 16kg KB

3+2

2+13

2+11

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Wen Qing
February 27th, 2021 at 7:27 am
Commented on: 210227

3r+9

3r+1

2r+12

50-lb. DBs

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QiHui Xing
February 27th, 2021 at 4:35 am
Commented on: 210227
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Sandeep Gadde
February 27th, 2021 at 4:25 am
Commented on: 210227

1) 3+5

2) 3

3) 2+11

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Chris Sinagoga
February 27th, 2021 at 4:08 am
Commented on: 210227

Champions Club Scaling Notes


RANT

For the technique scale I always think about what movement would be harder to coach during a session? So for example, it's easier to get farmers walk form right (neck straight, shoulders back and turned out) than it is to get running technique right. So if I had a group I wanted to get up to speed on technique, I'd probably go with running instead of farmers walks.


WHAT ABOUT THE MOVEMENTS

Farmers walk - low intensity monostructural movement with an emphasis on upper-body pulling

Burpee - changing orientation with an emphasis on pushing and jumping/landing

Kettlebell swing - jumping with light weight, emphasis on core-to-extremity


MAIN DECISION

Emphasize the couplet or the farmer's walk weight?


TECHNIQUE SCALE

4 rounds of:

Run 400 meters

10 burpees

20 kb swings


CONSISTENCY SCALE

Keep the farmers walks as close to rx as you can, extend the time cap to 6 or 7 if needed so you can get a good dose of couplet rounds


INTENSITY SCALE

As is, scale the weight on the walks to something you can do unbroken, use a different kb for the swings if needed


INJURY SCALE

Upper-body - I know I usually say don't try to makeshift a rx movement if you can't do it 100%, but I wonder if a loaded backpack walk would be good? Then do one-arm swings and box jumps too?

Lower-body - AMRAP in 20 minutes of: 20 ring rows, :40 L-sit, 1:00 bike


MY STUFF

Scaled to 35-lb. kb, 2 rounds, didn't count rounds of the couplet


GENERAL FEAR LEVEL: 7

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Marc DeVito
February 27th, 2021 at 2:17 am
Commented on: Workout Tips

Two quick questions:

1) what is the rx weight for the farmers carry?

And 2) is the 200m farmers carry buy in done for each round? Or just the first one?


thanks!!

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John Clarke
February 27th, 2021 at 2:58 am

1) Rx is same weight as the KB swings, assuming you have two KBs.

2) 200m is buy in for each round.

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