For time:
1,600-meter sled drag with a barbell front-rack carry
Any time you stop, you must complete 15 bent-over rows with the barbell before starting again. The sled is attached around the waist and dragged behind the athlete.
♀ 95-lb barbell and 95-lb sled
♂ 135-lb barbell and 135-lb sled
Post time to comments.
Stimulus and Strategy:
Today’s workout is a grind that will test both your physical and mental toughness. The opening effort may feel easy, but it will catch up to you quickly. Choose loads that allow you to complete at least 150 steps before setting the barbell down. That number may decrease as fatigue accumulates.
Attach the sled at your waist by either looping the strap around your waist or securing it to a belt. Be smart with your rest. Strategic breaks will help you keep moving steadily throughout the workout, while pushing until you are forced to stop can bring your pace to a halt.
Intermediate option:
For time:
1,600-meter sled drag with a barbell front-rack carry
Any time you stop, you must complete 15 bent-over rows with the barbell before starting again. The sled is attached around the waist and dragged behind the athlete.
♀ 65-lb barbell and 65-lb sled
♂ 95-lb barbell and 95-lb sled
Beginner option:
For time:
800-meter sled drag
Any time you stop, you must complete 15 bent-over rows with the barbell before starting again. The sled is attached around the waist and dragged behind the athlete.
♀ 15-lb barbell and 15-lb sled
♂ 35-lb barbell and 35-lb sled
Resources:
The Sled Drag
The Sled Drag + Barbell Front-Rack Carry
The Barbell Front-Rack Carry
The Barbell Bent-Over Row
Front-Rack Warm-Up
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Comments on 260620
102 Comments
29:08 not Rx. Scaled to 800m 190lb sled push. Every 100m (including after the finish line) do 16 single 50lb DB rows (8 per hand). A good ol' push/pull combo. Built myself a ~50lb timber sled using Rogue's dog sled 1.2 dimensions. Loaded it with 2x45lb plates and a 50lb DB which I used for the bent-over rows. Individual 100m times: 3:06/3:02/2:12/4:00/4:31/3:03/3:57/5:14. Up/down hills on a gravel road made for very uneven split times. I think this is my first WOD pushing a substantial sled. It was weirdly fun.
Didn’t have a sled so I did a barbell carry with my bodyweight for a mile. 1:16:03
Subbed for filthy fifty with 67# trap bar deadlift subbed for back extension single skips x3 for 150 47:30
Scaled 40:20
21 rounds of:
• 250 ft Carry
• 15 Bent over Rows Barbell 65#
Odd Rounds: Front Rack Carry 2xDB 15x
Even Rounds: Farmers Carry 2xDB 25#
Total Carry:
21 x 250 ft = 5,250 ft = 1,600.2 m
P1. 5000-meter SkiErg
P2. Front rack hold @ 70/40kg
Then…
Find a 3rm bent over row in time remaining
*swap stations when you drop the barbell
11:47
Scaled
800m w/ 20# PC, no sled, 75# BB, alternating between my non-front rack front rack carry and zercher carry
18:17 and 120 reps (8 stops total)
Not over the respiratory illness yet - breathing is still a challenge, especially with the PC's chest strap compressing the rib cage a little. Short on time. Inability to do an actual front rack fatigues the shoulders and hurts the elbows/wrists faster in that static hold at any load, so decided to alternate with a zercher hold. Managed to average 100m at a time and bent over rows UB. Considered trying banded resistance from the lifting rack and marching steps, but felt like getting outside and receiving those "WTF is he doing" looks from the neighborhood.
Amigo—hope you’re back to being yourself soon! Sounds ugly! And I hear you on one thing—heavy breathing with a snug PC is weird and a little disconcerting. Looking forward to having you back and in good form.
I love getting those 🤔looks! Great work, especially still recovering from illness! Wishing you a full return soon! Those respiratory thugs like to hang on!
Who wants to be my partner for tomorrow's Barbell Thruster Catch?
😂 yeah, followed by 10 pirouettes
Depends. Only if its a series of heavy singles. Looking forward to video of CN's pirouettes.
Scaled at a track. I did laps to complete the 1600m
45lbs bar and 105lbs sled
My buddy did it RX in 76:29
It was brutal to do and watch.
I’d like to meet who programmed this and tested it.
Strapped myself to the trusty clothesline pole with an extra heavy black physio band (holds 150#) leaning forward high knee marches full tension -35# DBs in FR for first round, dropped to 25#s due to wrist soreness from hours mowing yesterday. 15 bent over rows each round for 10 rounds between 75-100 "steps" each round
28:15
In my bathing suit & barefoot. If my neighbors chose any time during those 20+ minutes to peek over the fence, y'all, I'm definitely making the Facebook neighbor watch highlights reel🤣
Also I am 🤏this close to ordering a sled. I have wanted one for years. This is my sign.
Nice work! You’re a savage lol
Savage indeed, way to go BG!
Hotel treadmill.
5% incline holding 30#db in front rack.
This was the least sketchy, but still sucky modification:)
Every break i did 15 how's with 35's.
5 or 6 breaks.
untimed.
Thought about taking DB's to the beach, but thought hotel might frown upon that.
Row's, not how's
You got Rows in different area codes
Nice, Mike!
Finding a sub was a head-scratcher. Opted to use the resistance sled/parachute treadmill machine thing at the gym. Set it to maximum resistance and counted the revolutions of the logo on the belt as it has no computer. Every time I stopped, x20 bent over rows with a 110lb bar. The machine was absolutely drenched in sweat, lots of disgusted side-eyes in the gym
500 revolutions in 37:30
Good job, Sam….F them side-eyers
Side-eyes in the gym means you're doing CF right.
Great stuff, Sam!
I respect your commitment!
18:19
Well, that was an interesting programming detour! Enjoyed all the comments. My sub/scale:
5 round trips, down and up my driveway. About 100 steps each way.
In a 20# vest, 35# DBs in the rack position on the downhill leg, 35# DB farmer's carries for the uphill leg.
All UB, though I took a brief rest after each round. Tried to do a set of bent over rows after round 1, but the shoulders told me to eff off.
15:29, and that was tough.
Then, 5-5-5-5-5-5 shoulder press
65#-35# DBs-75-35s-80-35s
63/5'8"/161
Nice sub! Great job!
Nice sub, I like the variety of carries uphill vs downhill!
Great job with the improv, Jim!
Beginner option:
For time:
800-meter sled drag
Any time you stop, you must complete 15 bent-over rows with the barbell before starting again. The sled is attached around the waist and dragged behind the athlete.
45-lb barbell and 35-lb sled
Rogue Dig Sled 1.2 with Plastic Kit for Cement
Time : 26:35 128 reps bent- over-rows
26:35 felt like I was at work Sh*+ I do
Hard!
Awesome, Charles!
*Dog Sled
thanks for the nice compliment
same to u🤘🏻
1600 m 45 lb bar and 45 lb sled pull around waist. Did 7 sets of 15 rows in between 200 m segments (105 rows). Chose to back rack the bar half the time.
Great!
Good sub. I considered lunges as well...but not for me after yesterday's squat day. Good work!
51:19/1600m barbell front rack carry(95lb)
https://www.youtube.com/watch?v=ktY0wIBWg60&t=1403s
CrossFit WOD 260620 (Substitution)
Didn't have access to a sled, so I decided to substitute Hero WOD Clovis instead.
Clovis
• 10-mile run — 1:45:00
• Refuel/Rehydrate — 10:00
• 150 burpee pull-ups — 39:19
Total Time: 2:34:19
The 10-mile run felt great since I've done that distance before, but I'd never completed 150 burpees and 150 pull-ups in a single workout, especially after running 10 miles.
The biggest surprise was my hands. By around 45 burpee pull-ups I already had several blisters. I think the sweat from the run softened my hands because I normally don't tear that quickly.
This was my longest CrossFit workout to date and a great mental challenge. Happy I finished it.
Wow. A good one to do before a rest day! Well done, and great focus. That's a real grind.
I'm hurting for you. That's a helluva workout
Very well done!
135# barbell back rack
135# sled pull
2200 steps marching in place with 95lbs in front rack, waist anchored by lifting belt and rings to my generator (heavy fker didn’t move an inch). Forward leaning tension during all the steps.
42:53, 270 barbell rows.
I did the steps in mostly 150-step increments, but fell short of that a few times.
I tried to rig a drag sled with a kayak cart, but that didn’t work out, so the above was the best option.
Have fun with your various rigs, y’all!
First, glad the generator didn't move! No need to potentially create more headaches. Second, that's a lot of rows...nice work! Third, hope you had a mirror in front of you so you could admire a Coastie marching, or make faces at yourself for amusement. :)
Oh! That's a good one! I like your McGyver style, CN! Great job!
Thanks y’all. @Jim I was glad I could not see myself!
Awesome job, homie!
1 mile sled pull (145Ibs) in 26:47. No Front rack carry.
I have no sled, or barbell.
I did front rack db carries, 30# dbs.
Tried to start it with lunges and carries but knee didn't like that.
Went 15 yards out & back, thinking 55 of those would make 1600m. 15 bent over rows after each stop probably 10 stops.
Lost count overall and ended at 35 mins.
The WOD that forces us to use our brain muscles! Good job
-1 mile sled pull (85 lbs)
*every .08-.10 did 15 bent over rows (65 lbs)
29:05
I did 10 rounds of 160 steps in place with an empty barbell back racked and 15 bent over rows.
24:48
I think the banded set up would work if i didn’t have the physical limitation. Set up was 2 band pegs low on a rogue SML-2 with a band set up on each peg, then a heavy band tied into both. So the 2 bands form a V and step into the heavy band.
Nice work, brother
Another good alternative! Nice one!
Nice job, Bob!
20 burpees
sandbag bear hug carry 100 m
20 burpees
sandbag shoulder carry 100 m
20 burpees
sandbag suitcase carry 100 m
20 burpees
sandbag zercher carry 100 m
20 burpees
sandbag overhead carry 100 m
70 lb sandbag
18:48
Me too! That's a swell, and difficult sub!
Bravo!
26:07
Scaled to 35 lb dumbbell front rack carry
alternated arms on rack and rows. stayed moving.
Same recipe as Mr. Derek's. 60 Kg sled drag only on 20m segments, turning around with the sled attached at the end of each segment, 33:35
Great job!
1mile for time of single leg double unders, backwards, while holding your 1RM DL barbell in your mouth. Turkish get up with the neighbour’s dog instead of a KB when you stop.
Ok. We don’t need you programming for hq! 😂
it's so funny, I'll probably crack up just trying 2 walk. I'll be the main event😝
This looks awesome and ridiculous. Awesomely ridiculous. Day trip to Sub-city mañana. Let’s see what we can MacGyver.
1 Mile Sled Drag at Bodyweight
38:35
*165lb. Sled
*Bodyweight = 164lbs.
**Decided to simplify this and just Drag, haven’t done any serious Sled work in a while and logistically the Barbell/Sled Combo was going to be difficult.
Very well done!
😂
Best idea so far.
Corn pop was a bad dude
Did a workout from 2005 today:
For time:
-185# deadlift, 21 reps
-400m run
-21 KTE
-18 deadlifts
-400m run
-18 KTE
-15 deadlifts
-400m run-
-15 KTE
-12 deadlifts
-400m run
-12 KTE
Time: 23:47
Decided to sub wall walks for KTE, as I had been doing oodles of ab work, and felt the need to target my shoulders. Subbed 1 wall walks for every 3 KTE.
Great work!
Great work!
😅
We could look at a banded march in place variant. Attach a band at waist level to a rack/rig. Place band around waist and keep constant tension on the band while stepping in place. Use a barbell in the front rack position with a weight that allows about 150 steps at a time.
There is about 1800-2400 steps per 1600M depending on limb length, gate, etc.
I would pick a set time or number of steps and march in place with the barbell in the front rack. Any time you set it down, do 15 bent over rows before you start marching again.
It won’t simulate dragging something, but is pretty close without a sled or a place to walk.
If you have a ring strap and a power rack you could put weight on one end of the strap and hang it over your safety pin. Step into the other end facing away from the rack and take a small step forward to get the weight a couple inches off the ground and march in place with the barbell held in the front rack.
Make sure the rack is bolted down or stable enough that it won’t tip over when you step forward.
Not me trying to explain to Mr. Favo that I need his Prime log in for a pricey over the grass sled that has to be here by tomorrow. 😂 Banded march in place off a rig it is, I guess. He was all yeah, no.
I’m about to try this sub - front rack carry with 2 dumbbells that approx match the pull weight (sled plus barbell)
and when I need to stop, put one dumbbell down and row a single dumbbell with both arms (to replicate rowing just the barbell)
Favo, another benefit of CF...keeps marital communication open!
WT-serious-F?
😂