With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 30-lb. DBs ♂ 45-lb. DBs
Post time to comments.
Compare to 160630.
Scaling:
This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries.
Intermediate Option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry
♀ 10-lb. DBs ♂ 20-lb. DBs
Comments on 210313
54 Comments
CFWUx2
24:35
17 walking lunges each round, carry split 150,200
Only did 50ft/350ft instead of meters :(
45:48 RX+ w/50# DBs
M/39/5’9”/195#
Intermediate 3Rds 28:13mim
Re-do, better WOD management and better form. Did lunges unbroken, then 50m x 7 for farmers carry.
28:44, intermediate
Intermediate
29:25
Intermediate
35:12
34:08
30
subbed:
25 walking lunges, 45# dbs
15 KTEs
16:36
33:48 at track and scaled to 40lb. Dumbells. No hook grip today. Front rack lunges.
41/69”/177
27:53
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
35lbs
Round 1 I completed as is. Rounds 2-4 I shortened lunge to 30 meters, farmers carry to 210 meters.
28:03
Rx 51:28 >.<
27:19 with 40# dbs.
30# dumbbells, 2 rounds in 11:24 of:
50-meter weighted lunge
350-meter farmers carry
Scaled to 3 rounds of 50 yard walking lunges, 400 yard farmers carries.
Lunges w/ 35# DBs in round 1, then 20s thereafter. Carries w/ the 35s.
Should have done the 4th round, damn it. Got lazy at the end.
27:03
28:01 (45# kbs)
26 y/o
BW160
28:59
40lb DBs
Customized
2 rounds with 35# DBs
+welcomed neighborly chat interruption
2 rounds no weights (lung then run)
23m12s
Best part was being outside! Recently I have missed a bunch of WODs and heavily customized others, but this is still much appreciated.
Thanks
M/25/5'8"/155lb
CrossFit AFK
38:25 - Sc (50lb dumbbells, at the hang position for lunges on 100m length of road back and fourth)
24:55
35 lbs
Compare to 160630: 30:53 Rx
M 50/190/6’
Used a 50# sandbag for the lunges. 27:22.
Scaled to 35lb DBs:
28:30
42 / 6’0 / 195
4 rnds
100' walking lunge w/15# db's (1st rnd was with 25# plates, then switched to 15's)
300m FC with 2-35# kb's
36:29
m/51/175
compare to
4 rnds with 25# plates with handles
100' walking lunge
300 meter farmer's carry
27:18
m/46/5'8"/175
20:07
with two 9kg/20lbs DBs
otherwise as prescribed
6:35. 10kg db - only 2 rounds of 25m lunges and 175m farmers walk - reflection should've watched the workout video earlier, could've put db on shoulders for lunges to save grip for farmers walk
intermediate - 34:20
Sc to 35#... firearms on 🔥...37:43
(8:33/10:43/9:21/9:06)
wasn’t much interested in lunging today. Did 4rft 200m carry, 15 DB thrusters. 45#
took some time off fitness to focus on lifting and jiu jitsu. Need my fitness back now.
Not sure I’ve ever felt so defeated in a workout. I was done after round 1, scaled to 3 rounds with Rx weight and distance.
33:15
36/195/5’9/M
Rx’d 25:25
Rx’d 43:33
4 rounds for time of:
50-meter weighted lunge | 2x 7,5 kg DB
350-meter farmers carry | 2x 9,5 kg DB
SCORE: 41'46''
--
Scaled down weight on WL, because the unknown muscle on my right thigh was still giving me trouble. So I took it really slow on the first 2 rounds. But it responded pretty well, actually. Managed to do the whole thing unbroken.
Still, arms fried from yesterday and today, and still recovering from a hectic week . Need a good rest.
19:17 for 3 rounds. At home so best I could do was 25lb plates. Killer after 3 hours in turnouts and SCBA yesterday.
28:50 Rx
I did 21.1 this morning and this in the afternoon. It felt like I was in slow motion.
open workout 21.1 again
117 reps RX
Rx: 30:09
22:08
35# DBs
Harder than I expected
3:49/6:35/5:57/5:46
Scaled:
1 round @ 45lb DBs
3 rounds @ 35lb DBs
27:16
Not much fun. Felt long. Check the box day.
Scaled to 30-lb + 40-lb kettlebells: 32:10
Did this after getting a front squat PR (305-lbs) in 210311. It's been over 4 years since I made my former PR (300-lbs).
m/52/5'11"/200#
33:13 with 40lb dumbbells
M/28/6’1”/200lbs
27:18
No access to dumbbells:
40kg barbell weighted lunge
2 x 20kg plates farmers carry
54:25
Beginner Option: 35-lb. DBs
19:58
Scaled to 35lbs.
29:19
Have a 50m leg driveway to telephone pole in front of house. Used that to break things up, to my detriment it appears. The last couple farmers carry workouts have exposed some weaknesses with grip strength....
Subbed 25# plates - no DBs/KBs
19:08
Went unbroken 1st 2 rounds (jogged with the plates part of the 350s even). I scaled as far as I did because I was pressed for time and feeling pretty beat up from the last 2 days. Will try with 35# plates next time unless I have access to some DBs, then maybe Rx'd.
28:32
30lb dumbbells
Intermediate
31:47
m/35/175
RX: 24:05
Rx: 22:03
RX：25'33''.
https://youtu.be/VhG670jre6Q
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Weighted lunge - squatting with light weight unilateral loading, stamina
Farmers walk - mad stamina, anatomical position/midline stability, monostructural movement, functional movement
MAIN DECISION
How much of a factor do I want stamina to play into this thing?
TECHNIQUE SCALE
5 rounds for time of:
Run 400 meters
30 overhead lunges
15 kips
CONSISTENCY SCALE
As is, maybe lose the weights on the lunges if needed
INTENSITY SCALE
8 rounds of:
200-m weighted run
20 jumping lunges
INJURY SCALE
Stamina is the name of the game today, so pick two movements you can do that would make you feel a good stamina dose for about 30 minutes.
MY STUFF
Played around with this one a bit, more for quality than anything. Ended up doing 200m 20k farmers walks and pistol practice for 3 rounds.
GENERAL FEAR LEVEL: 5