6 rounds for time of:
14/18-calorie row
30-foot sandbag carry
♀ 100 lb
♂ 150 lb
Post time to comments
Scaling:
Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, hold two kettlebells or dumbbells in the front-rack position and walk the same distance.
Intermediate option:
6 rounds for time of:
12/15-calorie row
30-foot sandbag carry
♀ 70 lb
♂ 100 lb
Beginner option:
6 rounds for time of:
8/10-calorie row
30-foot plate carry
♀ 25-lb plate
♂ 45-lb plate
Resources:
Rowing Technique Tips
Sandbag Training
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Comments on 240819
107 Comments
9:28 RX
M/42/5’9”/197
Rx 8:54
9:21 (~100lb Bag + 20-lb Weight Vest)
Scaled the workout to front rack kettlebell carry with 25kg and 10cals on the echo bike. Did it in 5:42, which means I probably scaled it down a little too much.
20kg
9'08
8:09 - Rx
Rx 6:57
M/38/6’/175#
15 AMRAP
15 calorie row
15 dumbbell push-ups
8+5
Deo gratias
2) 55lb DB’s
11:25
M55/150
6 RFT-
14 cal. row
100' farmers carry, 110# (50/60# KB's)
9:02
38 / M / 5'9" / 140lbs
4 rounds
45lb dumbbell SDHPs x25
45lb dumbbells front-rack carry 30ft
13:53
The SDHPs ended up being way harder than expected, so I cut the rounds down. I agree with others that the carry distance seemed oddly short. I'm sure it would be harder with a sandbag, but still.
47/73"/219lbs
Rx'd
10:02
Rx
7:40 😄
Scaled it
6RFT
12 Cal row
30ft Dual 50lbs DB front rack carry
finished in 10:24
Recalled the workout wrong and did a 10 minute AMRAP
Intermediate: 7 rounds, 7 reps
M- 53/ 5'7 / 220
Intermediate scale
Round 1-1:55
Round 2- 1:58
Round 3- 2:10
Round 4- 2:02
Round 5- 1:55
Round 6- 1:43
total- 11:43
Scaled 9:12
15 cal row
100 lb zercher carry from rack
9:41 Rx
Dball
9:25
6 rounds for time of:
12-calorie row
3 rounds around the tower with 35# dumbbells in front rack position
8:40.56
10:35 with 💯 pound sandbag. Good one to turn off your brain and just keep moving!
6 rounds of:
18 cal row
100ft farmers carry with 55# db in each hand and wearing a 40# vest
M 32yoa 192cm 98kg
Rx 9:25
Intermediate option:
6 rounds for time of:
12 calorie row
30-foot sandbag carry 1 20kg plate & 1 20kg KB
9:55
Intermediate, 11:34, 12 cal row, 8 front rack lunge w 95# barbell
Darn good workout!
6 rounds in 12:03 of:
18-calorie row
30-foot dumbbell carry, 50#ers
6 rounds:
12 cal row
45 ft DB carry (2-35lb DB)
11:38
14 cal assault bike
100# sand bag
10:25
10:47
125# front rack carry 30 ft
10 burpees and 10SDHP 50# kb
6 Rounds
20 cal Assault Bike
10 MTS of Dumbell Farmer Carry DB Dumbell of 50 lb
Total time: 12:56"
1R 02:09"
2R 03:53"
3R 06:16"
4R 08:27"
5R 10:21"
6R 12:56"
55 yo M/ 5'9"/ 154 lbs
11:41
scaled/subbed 135 lb barbell carried in front rack position
C2 rower damper @ 10
That's a serious substitution! Nicely done!
Rx’d
8:17
6rds: 11:19
30m Swim
30’ Sandbag Carry (100lbs)
My Training on Monday afternoon, August 19
6 Rounds For Time of:
18 Calorie Row
30 foot Sandbag Carry 93 lb
I completed the Workout in 19:29 minutes.
https://youtu.be/sLJN0vuqO6M
1200s/1100s x 3 Rds/1200s/1300s
15 kcal row
100 lb plate held in the chest carry
11:52
Scaled
6 RFT:
18 cal on assault bike
80 lb Sandbag Carry @ 60’
15:07
Rx’d, but used a sea bag filled with pool salt, weight vest, weights, kettlebell, and med ball.
10:41
Lol. Sounds like me throwing everything I could find in a bag but you did it faster! Great work!
10, 41 sandbag @70kg
10' 41 sandbag @70kg
Rx 8:34
Tried to do Hiller’s version 🦇
6 rounds for time:
12 cal row
75ish foot (unsure of exact distance) bear hug sandbag carry with 60 lbs (heaviest bag my globo gym had)
14:54
Correction: 50ish foot, not 75
6:34 Rx
18 Cal c2 Row
150lb sandbag, 30ft carry
Fantastic!
Whoa! Flying!
9:25 RX
15 calorie row, 2x 50lbs dumbbells
8:42
Great work; fast!
15 cal rows
60’ farmer’s carries, 53 and 44# kbs
10:40
~1400m rowed, counting the rower settling down as I hit the FCs.
Awesome job with extra distance!
M/49/6'2"/185#
6 RFT
Concept 2 rows as rx'd (kept every round between :52-:55)
30' sandbag carry @ 116# (50# sandbag with my 66# weight vest wrapped aroubd it)
8:54
Excellent time; nice job!
I'd have to rank that up there with one of my favorite workouts!!!
Wow. That’s moving!
Rx*
11:53
14 cal row on C2-damper @9
*No sandbag, so filled backpack with 2 old sand filled weight vests @ 20# each & threw in a sand filled slam ball @ 10# & carried 2 30# DBs, so: @110# total-transitions were awkward!
Nice!!!
Nice adaptation, and I bet you lost a lot of time in the transitions.
Thanks y'all! Transitions def slowed me a bit & Jonathan, it sure felt like the only thing missing! 😂
Awesome! I also filled a duffel with random stuff to get the Rx weight 😆
200m run
9m dumbbells front-rack carry, 16kg dbs
7:23
Super fast; great job!
Beginner option:
6 rounds for time of:
8/10-calorie row
30-foot plate carry
45-lb plate11:59
Well done!
Intermediate
13:13
m/54/175
Great job, Mike!
14 calorie on the row
50 pound medicine ball carry on the shoulder (was the heaviest my gym has) (alternated shoulders each round)
time: 11:06.51
Inter
15 kcal row
50m farmers walk 24kg each hand
Distance Felt too short so added.
9.33
I agree on the distance. I bet hq meant it to be 30m, not ft.
I chose a in the middle of intermediate and beginner. I call it interbeginner
6 rounds for time of:
12-calorie row
30-foot plate carry
M: 50-lb medball
11:14
Maybe beginner? Lol. Great work by any name!
That was supposed to read "BeginnTer" auto correct ruined it!
Rx concept 2 row
approx 150 lbs sandbag
8:22
Good job!
8 rounds for time
18 cal ski
50' sandbag carry 150#
11:58
Add 16 legless rope climbs and you’ve got yourself a 2021 Games workout
18 calorie echo bike
25-foot farmer's carry (2x 45lbs plates)
12:39
m/39/241
100lb sb
11:09
Nice!
I only have a 100 pound sandbag so I upped the distance to the length of my driveway which is about 70 feet
Good work
6 round for time:
30 SDHP (Kb 20kg)
10 metri sandbag (My wife + jacket 10kg) farmer carry
Time: 9’24’’
Great job & kudos to your wife for helping out! ;-)
Awesome!
10:15
2 x 44lb sandbags
08:35
Is 30 foot distance around 9 meters? It seems such a short walk.
Good work!
Sub Kettlebells 70lbs each; 11:28
Great!
Globo wod: sub kettlebells 1.5/2pood, dumbbells 50/75lbs front rack carry for 30 feet. If a rower isnt available sub 12/15 calorie assault bike or 10 burpees AND 10 SDHP 35/45lb bar (dumbbells 15/20lbs).