On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
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Scaling:
In today’s workout, you need to push the pace in order to start working on your score. Set up a farmers carry route that is 50 feet out and 50 feet back. As soon as you get back, put your dumbbells down, put your toes under the dumbbell handles, and begin your sit-ups. The goal is to have at least 30 seconds to perform squat cleans. So, reduce the distance of the carry and reps of the sit-ups as needed. As for the loading of the dumbbells, you should be able to hang on for the entire farmers carry and perform at least 7 squat cleans before needing a quick break. If in doubt today, go lighter and do more reps.
Intermediate option:
On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
On a 2-minute clock for 5 rounds, complete:
50-foot farmers carry
15 anchored sit-ups
Max dumbbell hang squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
Play around with your foot position on the squat cleans. Consider keeping your feet in your squat stance and touching the dumbbell on the ground in between your feet. This “sumo deadlift” to squat clean technique can speed up your reps.
Resources:
The Dumbbell Farmers Carry
The Anchored Sit-Up
The Dumbbell Hang (Squat) Clean
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Comments on 241214
105 Comments
8,8,5,5,4 Intermediate
RX - 11/10/8/9/6
M56/150
5 x 2:00 RDS of-
120' Farmers carry 2x35# DB's
30 sit-ups
Max. reps DB squat clns 2x35# DB's
1:00 R.I.
10-10-10-10-11 reps
Used 35 lb dumbbells,
12
13
10
12
11
total 58
Rxd: 10 7 8 8 8= 41
M/38/6’/175#
6/8/10/9/9 reps Rx
Deo gratias
On a 2-minute clock for 5 rounds, complete:
50-m farmers carry
15 anchored sit-ups
Max dumbbell hang squat cleans in the remaining time
Rest 1 minute between rounds.
farmers carry weight 30lbs
M: 20-lb dumbbells SC
0,3,5,5,8
M52/86
35#
6-7-8-6-7
100-foot farmers carry 40 lbs dumbbells
30 anchored sit-ups
Squat cleans 20 lbs set one… 6, 6, 8, 8, 9 reps
Finished in 15 mins
Then smith machine back squat 115lbs 3 sets of 8
And smith machine straight leg Romanian deadlift 115lbs 3 sets 8 reps
Rx scheme with 17.5kg dumbbells
44 reps
M/40/5'11"/195
Rx: 50 (10-10-10-10-10)
Rx
7-7-8-9-9
tor 40 reps
25# Dumbbells
7-7-8-9-8
M- 53/ 5'7 / 220
Intermediate scale 35# db
rnd 1- 2, rnd 2- 3, rnd 3- 3, rnd 4- 3, rnd 5- 4
total -15
10 Kg DBs
5, 6, 8, 9, 10 reps
Intermediate scale after 231216.
5-9-9-9-10
Went way too slow on the sit-ups the first round. Carries and SC unbroken but only had about 30s each round to attack. Maybe the distance was further than 100’? Tried to make a loop around equipment.
M 50/180cm/76kg
Intermediate
2+3+6+7+6=24 reps
M 54/205/6'
Intermediate scale on the dumbbells for the farmers carry, everything else was rxd.
10/10/10/11/11.
52 Reps.
Rx’d: 7-7-7-8-8
Hell yeah bro!
Nice! Love seeing improvement as a workout gets harder.
Great work!
12-10-10-11-8
Awesome!
Very well done!
Super. Lotta reps there.
Intermediate (35# DBs)
10-10-10-9-11 = 50 reps
35s are the heaviest I have at home. Probably wouldn’t have hit those numbers with 50s. Started to crash on 4 and had to dig real deep on 5.
Great job!
Well done Lincoln. 35s my heaviest, too. Woulda liked to try with 40s. 50s? On the FC perhaps, but not the SC.
Awesome work!
Thanks ya’ll!
My Training on Saturday noon, December 14.
On a 3-minute clock for 5 rounds, complete:
70-foot Farmers Carry 35 lb
30 anchored Situps
Max Dumbbell Squat Cleans in the remaining time
Rest 1:30 minute between rounds.
I completed 24 reps | 7, 7, 7, 6 and 7 reps.
https://youtu.be/yPuWPp-N0Eg
35lbs dumbbells
11+11+12+13+11 = 58 squat cleans
Great idea to tap ground between feet -- probably added +3/rd
Fast, Michael. I tried one sumo rep; awkward for me, so I stopped. Evidently should have tried some more.
Nice numbers!
Very well done!
Very nice!
M/61/190#
5-6-5-7-5 (35#)
(outside/31Deg)
Good job, especially in the cold.
Rx
Outside 32F, no abmat 🤷🏻♂️
15+12+11+9+11 = 58reps
M/35/230lbs
Smoking’ fast first set! Was nice and bracing for me, too, in Colorado.
Killed it today Sam!
Crushed it!
Excellent!
M/36/210#/6’2”
12/11/12/12/11 (58 total reps) Rx’D
Another high rep total at Rx; nicely done!
Nice consistency, Spencer.
Nice numbers!
Fantastic!
38 total cleans
35 lb Dumbbells
Cut down on reps of sit-ups to allow for at least 30 seconds of cleans each round.
Total reps: 54
High reps; nice work!
Great job!
Awesome!
35 lbs DBs
8-9-10-10-13
m/43/170 lbs
Way to finish strong and fast!
Great job!
Big jump in that last round; great job!
Beginner: 17,15,12,11,9
Probably should have used heavier DBs, but the sit-ups were max-effort for me (can't remember the last time I did sit-ups or anything similar). The last set of sit-ups was basically a cluster set of singles haha
Beginner option:
On a 2-minute clock for 5 rounds, complete:
50-foot farmers carry
15 anchored sit-ups
Max dumbbell hang squat cleans in the remaining time
Rest 1 minute between rounds.
25-lbs dumbbells
6-5-7-7-9
Excellent with highest reps in the last round; nice final push!
Ditto what Favo said!
7,8,6,7,7. 40lb DB’s at Paradise lake. Long time since I’ve done anchored sit-ups and I felt them after round 2…
Did full squat cleans from the floor.
Great job!
Well done!
With 35# DBs
7-8-9-9-9
Solid work Jim
Nice kicking up the reps & keeping it consistent at the end; well done!
Good work Jim!
Hell yeah, Jim, nice increase at the end
55M/70”/165
8-8-8-8-9
40# DB’s
Nice work!
Solid!
M/41/5'9"/64
Scaled: 47 - 10, 10, 10, 9, 8
#35 DB
20 situps
Great job!
M 40-44 201# 69"
Rx (25' floor) 7, 7, 7, 8, 8; 37 total reps
Nice work!
Nicely done, especially with the extra turnarounds.
Rx reps/distance/time scheme:
-30# DB for FCs (heaviest available w/o rigging weight on & then couldn't grip)
-Scaled HSC to 20# DBs-just couldn't do 30#s with good form after this week of going hard (for me)
5,7,5,8,10
*just SC, not HSC; typo: I went from ground
Hard for you? That’s hilarious! Hard for anyone!
I second that Jim
Well done! Yeah, gotta concur with Jim.
Great job, Favo
Thanks everyone! Full rest day in full effect!
6-8-7-8-8
SU on decline bench
Subbed #95 Bar (elbow pain)
Followed by 2 mile run, 5 mile bike, 2 mile run, and 5 mile bike. Now it’s time for a guilt free breakfast. That will probably be healthy. lol
Great job & a lot of miles!
Good work! I understand elbow pain very well.
Good job, Jonathan
Wow. That a bunch of extra work. Well deserving of a big breakfast!
Rx:
- farmer carry DxKB@22
- hang squat clean DxKB@24
Max reps HSC: 2,7,5,5,6
Great workout! I pushed the pace during the farmers carry and sit-ups to ensure I had at least 30 seconds for squat cleans. I used the 35-lb dumbbells and focused on maintaining solid form, especially on the squat cleans. The sumo deadlift to squat clean technique helped me move faster and save energy. Can't wait to try this again and improve my score next time!
Dourado Auto Service is a premier luxury car accessories and auto parts store in Dubai, providing a handpicked range of high-quality spare parts and body parts etc.
Rx
6+7+4 +6 +8 =31
Nice!
That’s a killer workout! The 100-foot farmers carry will really test your grip and endurance, while the anchored sit-ups are great for core strength. Completing it in 2 minutes per round is no easy feat—definitely a challenging, full-body session!
Dourado Luxury Car is Dubai’s leading luxury car dealership specializing in new and used luxury cars, exotic cars, and supercars.
M/50-54 👨🏻🦳
Intermediate modified
In 2 min (FFC+ASU+1-2 SC)+ 9-8 SC in extra time + 1 min rest * 5 rounds.
Globo wod: if the area available for farmers carry is less than 25 feet long do 10 foot lengths for 30 seconds fresh as part of warm up, and that's the number of farmers carry lengths you do per round in the WOD. Otherwise as Rxed.