For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge
♀ Bodyweight barbell
♂ Bodyweight barbell
Post time to comments.
Stimulus and Strategy:
Today’s workout is a grind. The goal is to keep moving. Push the pace of the run, but only as much as you can get back to your barbell and right to work on your back-rack carry. For the back-rack carry, take the barbell out of a rack, if possible. Otherwise, if necessary, reduce the load and take the barbell from the ground. The loading for the back-rack carry should be moderate and uncomfortable after the first 100-200 meters. Push through the doubt and challenge yourself to walk the entire distance without putting the barbell down. If you do have to put it down, remember, you’ll have to pick it back up and get it on your back. Shut out the negative thoughts and have fun with this challenge.
Scaling:
Reduce the distance of each movement. Reduce the loading of the barbell.
To reduce the complexity of the back-rack barbell carry, reduce the distance. For the walking lunge, perform a reverse lunge or reduce the range of motion.
In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the back-rack barbell carry, perform the carry with one or two dumbbells in the front-rack position. For the walking lunge, perform low box step-ups.
Intermediate option:
For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge
♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell
Beginner option:
For time:
400-meter run
200-meter back-rack barbell carry
50-meter walking lunge
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
During the back-rack carry, place your hands just outside your shoulders and drive the elbows back toward the backside of your body. This will give your upper-back muscles a better opportunity to create a shelf to support the barbell.
Resources:
Pose Running Drills | Lean and Pull
The Back-Rack Barbell Carry
The Walking Lunge
Find a gym near you:
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Comments on 251217
122 Comments
800 m run
45# front 400 m
20# DB 200 m L
m/41
scaled
800 m run / 500m with 45 kg (~100 lbs) / 250m with 20kg (~45 lbs) sandbag
Matt
scaled
22:40
800m run (4:46)
135# back rack from floor (225/100/75)
200m walking lunge (75/38/37/25/25)
Holly
scaled
27:09
85# back rack from floor
2500m Echo Bike
400m Walking Back Rack BB Carry
200m walking lunge
140# Barbell
70kgs lunges last 100m before that 49kgs
Tough workout
RX 17:10
22:20
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge
45lbs barbell
23:42
For time:
1000-meter row
400-meter back-rack barbell carry- 115lbs
200-meter walking lunge
33:47.35
For time
42 cal A/B come da tabella comparativa
400 m back rack Babell carry @40 kg
200 m Walking lunges
Time 19’33”
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge
♂ Bodyweight barbell (85 kg)
Time: 22:40
22:40 RX (145lbs)
Completed morning of 12/18. Still cold as heck but at least it wasn’t icy. Rxd at 195 lbs. Distances were estimates beyond the run. had a 5 minute break in the middle unintentionally taking a work call.
17:44.
back racked the walks every 120m and then reracked. Probably not the intention but I was worried about cleaning and back racking safely. Lunges unbroken in a long straight line.
110lbs barbell (75%) with a twist:
Walked/lunged indoors. For back-rack carry, walked 3-steps back/forth (7.5') x 88 laps (400m, half backward). Lunged ~60' one-way x 5.5 laps.
21:34
I also overshot the run 20m-30m.
Beginner+
For time:
800-meter run on the Assault Runner
400-meter strongman sandbag carry @150#
50-meter strongman sandbag walking lunge @150#*
19:55
4:53 800m treadmill run @
6.0-7.0
26# Kbs
800 5mph pace
400 44kb front rack carry
200 lunges
17 mins.
10-1
135 bench
65# squat cleans
135 dl
About 36 minutes
I probably weight about 180 for ref not entirely sure
22 wods back into CrossFit from the couch - shit works
Dropped the bar once just after 200m and it sucked trying to get it back up, motivated me to not drop it the rest of the way lol
Intermediate 26:45
The walking back rack took the majority of the time. I loaded the BB to Rx in warmup and quickly determined that wouldn’t be sustainable so scaled to intermediate - legs weren’t an issue, it was the shoulders and especially the elbows that weren’t having it (pain in that static hold). Forgot about the out loud talk until the final stretch for the back rack, but it may have have played a big part in getting through the rest. Only stopped once on the walking lunge to stretch the quads and beat on them for a moment.
Great work readjusting & carrying on! That's a solid time!
Rx 10:30 at 165lb. Bodyweight
*800m Run = <3:00
*400m Carry Unbroken
*200m Lunge Unbroken
**Run Outside, Carry and Lunge Inside.
Outstanding!
Excellent!
For Time: 13:25
800 M Run : 3:56
400 M Carry : 7:?? 95# barbell
200 M Lunge : 13:25
Enough ice melted so that we could do the workout outside. I dropped the weight once, my son twice. Spent most of my time on the lunges, he spent his on the weighted walks.
Rx @235lbs(rounded up😅)
17:51
Son(17) @185lbs
Rx
20:31
Still damn good times!
M/49/6’4”/225#
Subbed 1750m assault bike and 65# farmers carry.
15:10
Ha! I thought it was 3 rounds for time. Finished the first round hopped on the bike then double checked!! Was terrified of doing two more rounds…
Oh man, 3 rounds would have been diabolical! Great work & glad you double checked!
Intermediate
Scale bar to 155lbs which is 3/4 of my goal body weight of 210lbs
27:29
I wasn’t talking much today, but I did punch my thighs a few times during the lunges to wake them up!
*@Chris S
This is one of those wods (after all these years) that I still go "What????" It is so far out of my comprehension to complete that heavy, and that many lunges.....I get inspired by everyone on here--all of the rx'd and the scaled ideas.
Just wanted to say "Thanks" for putting in the work---keeps me/us motivated.
👊🏼
800m Skill Mill Treadmill
400m (2)70lb Kbells On Shoulders
200m Walking Lunge
M/33/6-3/225
Rx 18:38
Damn bro
What a beast 💪
Excellent! WOD crusher!
Fantastic!
♂ Rx @ 195lbs 14:52
Hell yeah bro
Nice! I half-expected you to do this in full gear too! 💪
Awesome!
@ Favo I definitely considered it but decided to do it as Rx. We'll see what Friday has in store for my weekly in gear WOD
Rx’d @ 175 lbs: 14:19
M/ 42.5y/ 175lbs/ 68”
⚡️Quick!
Wow! Fantastic time!
You’re a beast my friend!
15:15 Rx
barbell weight = 175lbs
Great job!
22:00
lunges hurt
M 53/ 78kg/ 175cm
For time: 24min. RX
800-meter run - treadmill incline 1.5%
400-meter back-rack barbell carry- 700 steps
200-meter walking lunge
♂ Bodyweight barbell 80kg
That's okay; extra credit! Nice job.
For time:
800-meter run
400-meter back-rack barbell carry (RX: BW) @ 145 (28x 15yd stretches w/ clean to back rack and lowered to floor at the beginning and end of each stretch)
200-meter walking lunge @ BW
Time: 25:30ish
That's awesome, cleaning it to a back rack! Well done!
Nice!
19:48. That was mentally tough! Appreciated the rant from Chris S - No, my legs can wait. Helped me during that back rack carry!
Excellent! Chris has us all talking ourselves right through these! Nice job, Rachel!
M/37/210/6’2”
14:22 Rx
Awesome!
Very well done!
Fantastic!
800-meter run
400-meter 40lb kettlebell front carry
200-meter walking lunge
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge (no weight)
60 lbs
Total Time: 21 minutes 32 seconds
Rx
800 m run, 400 m back-rack carry with 125 lb, 200 m walking lunge
Fantastic!
¿Are walking lunges done using body weight?
No weight I think just like on the link of tutorial.
Intermediate scaled/ modified version:
w/9kg vest
For time:
800-meter run
400-meter front-rack dumbbell carry
200-meter walking lunge
13,5 kg dumbbells
21:25
57min
Good job!
1 mile Hike, Half Mile KB Farmer’s Walk, and Half Mile Run.
The snowy ❄️ scenery was beautiful 🙏🏾!
That's awesome! Great option & nice work!!
- 15kg deadball farmers carry
- 100m walking lunge
= 16:48
It's really icy out, but wanted to run & not row, so did the whole thing outside carefully.
800m run (road)
400m 75# back-rack sandbag carry, in 45# plate carrier (20# of plates + 15# bumper strapped to front) not quite body weight, but as close as I could get because I cannot back rack a BB that heavy w/o a rack)
200 rear & forward lunges, alternating & still wearing the 20# carrier w/on the extra plate
21:57
These types of grinds are right in my WH!
Whoops that's 35#! Correction! Math is not in my WH!
Awesome job and great mods, Favo.
200 lunges is no joke... especially weighted. Nice work!
The indomitable Favo!
20m segments, racking each turn around
21:56
Well done Luis!
Beginner option:
For time: 9:15
Moving fast, Charles!
800m run 3:41
400 m kb farmers carry with vest and ruck 173# 18:20
200m lunge with vest and ruck 50# 35:15
Nice work!
400-meter back-rack barbell carry ( had to walk in place tried my best)
200-meter walking lunge
Completed in 28:20
You still held that weight for all that time & kept moving. Great work!
Completed in 19:28
Used an assault runner for the run.
Carried a 70kg sandbag for 40x10m shuttle lengths
Fitness achieved.
Indeed! Good work!
100% I’d get tossed from the Y if I took a barbell onto a treadmill. Going to have to make this up in the garage gym when it’s not 20 F and icy. Made up 251206 instead.
Haha good for you for still putting in the work today! Its definitely and workout that will make anyone stand out in a public setting.
xD I'd love to see that James! Once, in a Hotel, I took DBs next to the pool... They told me I couldn't, so I took them to the treadmill, although not very safe ;)
I think that would be the BB that pushed the Y right over the edge! Best to play it safe & not get banned for good!
Big scale-
6 min air bike
accumulated 6 min barbell back rack @ 130# walking 6 steps back/6 steps forward
20 lunges no weight
10 @ 65#
10 @ 75#
20 @ no weight
officially untimed.
m/55/180
I scaled the lunges to fight another day, but I'd bet there is going to be some serious soreness if
you push this.....
Have fun Suspects!!
Still a lot of good work & keeping it safe to keep on showing up! Win!
Great work, Iron Mike!
800 m run
400 m /100 pounds
200 m walking lunges
17:26
Quick! Solid work!
I don't know why I can't upload my yesterday WOD?
M53/78kg/175cm
RX
1. 19, 10, 14= 43 reps.
2. 17, 10, 15= 42 reps.
3. 17, 10, 14= 41 reps.
4. 17, 10, 14= 41 reps.
5. 17, 11, 14= 42 reps.
_______________________
209 reps. in 19 min. actually
I had trouble posting yesterday too. Great job on that one though!
Tnx
800run
400m bb 70kg
200m w lunges
20:15
RX 25:28
Notes:
Run: 4:32
Carry: 10m carry, turn, 10m carry back and re-rack x 20.
Lunges: 10m lunge x 20
Champions Club Scaling Notes
RANT
Great work all you schizos yesterday, and I really do appreciate the attempt at talking during the workout. And if you'd be willing, this would be another good one to try it out on. My basketball coach always told us that one of the best things we can have as a player (other than being 7 foot) is an imagination, otherwise we'd always need 9 other people around when we want to practice. A big part of that talking, for me, is about having an imagination. Besides a few exceptions, I've been working out by myself ever since the Champions Club became an actual business, and I have to trick myself sometimes into staying mentally checked into the workout, and Mike mentioned the value of a huddle in volleyball - that kind of consistent, relentless communication keeps the players on task no matter what happened the last point (at least, that's how I see it from the stands. Mike would know better).
Think about how easy it would be during today's workout to just pause for a beat at the top of every lunge, or pause at the 200-meter mark on the weighted carry, or take the run cautiously because you know what's coming next. This is where I've seen the talking out loud help not only myself, but the people in the Champions Club who have embraced it. On one hand I feel hesitant to suggest stuff to you guys because I don't actually watch you work out and I'm not your coach, and I'm doing 2005's WODs still, but I also know that when I started to focus on the things "unseen" in CrossFit, my eyes got opened to so many different flaws in my fitness - most of them mental. For example, in a workout like this I would notice how often I gave in to impatience; the legs are burning so I want a slight reprieve NOW, not later, so just let me pause for a beat. I never realized how impatient I was until I looked at workouts from this lens, both for myself and when I coach. So the word that usually comes out of my mouth the most is "No!" Simple, one syllable, can be said on either an exhale or inhale. It also sounds maximally weird, like I'm talking to some invisible 5 year old kid. But, now that I write this, I guess impatience is really like an invisible 5 year old kid. No, my legs can wait. I'll be fine. It ain't that bad. So, like I said, if you see the value it might add down the line, let's try practicing it for another day here. If not, keep doing your thing because you're all doing something right for sure. Probably lots of somethings right.
Love you guys for real!
If there's one thing I have in spades, it's a vivid imagination. Often when I mention CF to folks who don't participate & are only vaguely familiar, they say things like, "Oh, I don't need to be doing all that crazy stuff... especially at our age." Or some incarnation of that sentiment. Which is where I often call on imagination. I ask them, for instance, to imagine they have to help a senior dog with arthritis get into a big jacked up truck to go for the rides he loves (me), or help an aging neighbor haul up trash cans, or pick up a grandchild, or bend to tie a shoe and be able to get back up. The "crazy shit" is actually very practical in real life application with very little imagination. That said, "The ground is LAVA!" has helped me keep hanging, or not put something down on many occasions! As for talking aloud, it also has a practical application, besides being fun & positive self-talk (theoretically). It forces you to focus on & control your breathing, instead of holding your breath (good for bracing, but not functioning) or gasping like a guppy out of its carnival bag. I'm gonna keep up the dialogue & the imagining. See where the story goes.
Great stuff, amigo. Love ya too.