WOD

60 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
50 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
30 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry

DESCRIPTION

• The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume
• Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry
• We expect this piece to be on the longer side
• The intended time range is around 25-30 minutes

FARMERS CARRY

• Carry a dumbbell or a kettlebell by your side in one hand
• Choose a weight that allows you to complete the 100 meters without dropping
• You can also reduce the distance if you have a heavier weight
• Switch hands as needed during the walk to stay moving

SIT-UPS

• Use and AbMat if you have it, as it allows the abs to fully flex and extend
• If you don’t have an AbMat, you can anchor your feet on dumbbells or under the couch

MODIFICATIONS

FARMERS CARRY

• Kettlebell Farmers Carry
• 20-30 Second Side Plank (Each Side)
• Sandbag Carry
• Barbell Front Rack or Back Rack Carry

TIPS

• While the workout has a lot of reps early on, you are incentivized to maintain intensity based on the format:
• The numbers are pretty big in the first two rounds, but they do get smaller every time you come back to them
• There is also very little interference between movements – as we move from a lower body push, to a midline flexion and extension movement, to a grip dominant carry
• Use this format to your advantage to find a way to keep moving on each station
• When your quads, abs, or forearms are burning and you want to stop moving, tell yourself that “this body part gets a break on the next movement and I have less reps next time”