Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 25-lb. dumbbells ♂ 35-lb. dumbbells
Post number of reps completed each round to comments.
Scaling:
Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. 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 dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 25-lb. dumbbells ♂ 15-lb. dumbbells
Beginner Option:
Three 3-minute rounds of:
100-m dumbbell farmers carry
Then as many reps as possible of:
10 assisted push-ups
10 dumbbell squats
Rest 2 minutes between rounds.
♀ 15-lb. dumbbells ♂ 10-lb. dumbbells
Comments on 211009
58 Comments
CFWUx2 5 deficit pushups, 5 db squats
76-76-76-80
75 steps ~= 200 ft farmer carry
Rx'd
57
47
41
63, 50, 45
Rx’d
December 3rd, 2021*; morning
wu: bike, slihps
skill: sg db basics
wod: 3rnds 5 min
200 m db farmers walk 12 kg
then amrap
10 push ups slightly elevated
10 db fsq 12 kg
2 min rest
4 rnds; 3 rnds; 2 rnds + 3 reps
post: ski, stretch, bike
* I had to take off a week after the last wod.
70-62-63 reps as rx’d. No warmup today.
Walked quickly but not as quickly as I could’ve on farmers carries-about 2m each. Struggled on pushups after the first set or 2. I like that 2 minutes is actually rest for me now at least!
Got a slight asthma attack between rounds 1 and 2 but I recovered by the end of the round.
184/42/176cm
Rx,
1) 53 reps, 2+10/3
2) 54 reps, 2+10/4
3) 55 reps, 2+10/5
R1/ 90 reps
R2/ 77 reps
R3/ 75 Reps
242 Reps
Rx
50 reps, 44 reps, 40 reps Rx+
used 45lb dumbbells for everything as thats all I have
M/28/6’1”/200lbs
Round 1: 120
Round 2: 100
Round 3: 110
Total: 330 reps Rx
This was my kind of workout for sure. Love that grunt work
M/31/145lbs/5'7"
90-90-80
Did db deadlifts by accident
35 LB DB
6 ROUNDS + 18
5 ROUNDS + 8
5 ROUNDS +17
-
Did some extra rounds after wod
RX 45/20/20 REPS
3+3 reps
3+4 reps
3+6 reps
9+13 reps = 193 reps
M/35/6'/175#
78/63/50 Rx
Deo gratias
10 Rounds.
M/25/5'8"/155lb
CrossFit AFK
10+2 - Rx (4+1 - 3 - 3+1) Way less fun than 210227 was. Tried mixing up the ways I held the dumbbells on the squats at the shoulder. Usually I always hold a front rack but this was shoulder-y as heck and needed the *rest.
Rx :
2rd’s + 5 squats
2 rd’s + 5 squats
2 rd’s + 8 squats
https://youtu.be/JmraB4XRVYw
As RX’d:
40 reps per round
42 / 6’0 / 190
As rx'd, 66 / 70 / 77 reps (not counting the FC).
Did this with my oldest (17 yo), who used 15# DBs. He was fast on the farmers carries, but I caught him on the work. Probably could have pushed a bit harder in the early rounds - too much rest during transitions. Unbroken squats; first set of push-ups each round unbroken, then had to break.
48m/5'10"/180
completed 10/10 am, 10 minutes after Cameron.
Subbed 25 lb plates for DB's push-ups completed on flat plates.
83-79-74
Rx’d: 80, 70, 62. Ouch.
62, 50, 56 with Push-ups & 25lb DBs.
70, 80, 80
30lb DBs
R1) 3+3 (63)
R2) 2+9 (49)
R3) 2+5 (45)
25# DBs. That was humbling
on my affiliate everyone did approx 60 to 90 reps every rounds.
Done! No idea what my rounds and rep counts were. Great workout
61
44
45
M/37/5'8"/195#
1.) 3Rds
2.) 3Rds + 6
3.) 3Rds +4
65/57/57 RX
M/38/5’9/195#
80/72/69 Rx
Rx:
68/58/44
Almost RX'd (DBs were 2x 14,5 kg, a little under 35 pounds)
--
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
2 minutes rest between rounds
SCORE: Round 1 > 20 + 20 Round 20 > 20 + 20 Round 3 > 20 + 20 = 120 reps
--
Carries were done shuttle run style in 10m segments, but without the actual running. Took me too much time...
Still, fun WOD! Consistent flow throughout. Thanks!
54/5’10”/170lbs
RX’d
60/60/60 (barely)
2x30#DBs:
111, 118, 120
96 - 90 - 85 reps Rx'd
Jogged the carries which took me ~1:25
Fun!
m/53/5'11"/196#
As rxd, jog/walked the carries.
made it thru 3 rounds on round 1&2, 2 rounds +10+3 on last round. Total reps:
90 push-up
83 squat.
Finished last round of squats at an extra 23 seconds. Great wod, kicked my booty.
Carries took just over 2min each round w/o rest, not sure if distance was right...
Rx
3 rounds x4 full sets each= 240 reps
M/30s/225lb
Scaled to 25# KBs
72-77-74 reps
Good one!
58/5’8”/153
76/64/72
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.
♂ 35-lb.
2rds+14
2-rds+5
2-rds+4
always need to edit my post …WiFi drops out in workout area.
35# db, farmer's carry, 4 lengths of gym back and forth.
Reps 90, 80, 80 = total 250.
m/51/184#
M/46/6'2"/175#
Scaled to 25# DB's the rest as rx'd
64/63/63
M/58yo/5’5”/150lbs
15lb dumbells
3x5min
200m
10/10/10 + abt 5 push ups each
26lbs dbs
34-30-35
That’s not right!! I did 3+ rounds so
64-60-65
!!!!
this one fries my brain too
80
80
80
Felt the burn
M/48/5’7”/180
25# db
46
30
33
Three 5-minute rounds of:
200-m dumbbell farmers carry, 25# DBs
Then as many reps as possible of:
10 push-ups (hands on DBs)
10 dumbbell squats, 25# DBs
60-60-60
35lb KB’s
82/65/60 reps
80 reps
90 reps
91 reps
261 rep total
Nice Job
RX:
3R+10,
3R+13,
3R+6.
https://youtu.be/50hXH2S8hHo
Hey Everyone! Should we walk or run the farmers carry?
Whatever you can do. I do a “fast walk” . Took about 1:20 each round
Good information. Thanks!
Globo scale: as rxed for most. If a track or 200m length is not available measure out a 30ft or 15ft length and carry the dumbbells shuttle run style (30 ft-16 lengths/8 trips, 15 feet 28 lengths/14 trips). If that is not feasible accumulate a 2 minute dumbbell hold, then AMRAP the pushups and squats for the remaining time. Afterwards hit 3x200m sprints once the wod is over.
Busy gym: follow what's above. The holds and sprints post wod may be the best option. Otherwise the equipmentless sub may be an option especially if dumbbell availability may be a problem.
Equipmentless/bodyweight sub: find an object (backpack, bag, duffelbag, paint cans, ect) and carry it for the 200m run and squats. Sub hand release pushups. If no object is available, Run 400m then in remaining time AMRAP 10 Hand release pushups and 10 jump squats.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Using rest to help with stamina more than endurance (ie. might not feel like a usual miserable you'd expect after a rest). Carrying, pushing, squatting, odd object, and extra ROM are also themes.
MAIN DECISION
Keep the reps/distance and add time for each round, or keep the time and decrease distance/reps?
TECHNIQUE SCALE
Rub 200m run for walk, regular push-ups for dumbbell ones.
CONSISTENCY SCALE
As is, make a round 8 minutes instead of 5.
INTENSITY SCALE
Sub med-ball run for farmers walk, cut reps so everything can be unbroken.
INJURY SCALE
Upper-body - same format, 400m run, one-arm push press, squats (20 instead of 10)
Lower-body - same format, just do knees to elbows and push-ups
MY STUFF
Played around with a few different formats, including team workout one. Used 16k kettlebells for everything, also a 45-lb. plate carry for a round and a 20-lb. med ball run for 2 rounds as the end. Got a good idea for the team workout tomorrow.
GENERAL FEAR LEVEL: 5
gotta be more than 5 - "fear prescribed rest". i give this a 7