Day 54: Deload Farmers Carry

Use the same weight as Day 48. This will be the third time with this weight, so it should feel a little bit easier. We will go in shorter bursts.

Please take a moment to review the points outlined in the Farmers Carry video. The weight can be evenly distributed, such as with two 50-pound dumbbells, or uneven, for example, 60 pounds in one hand and 40 pounds in the other. Just note whatever you do in the comments.

Time Domain

  • 5 Rounds - you will do 5 rounds of carries.

    • Start the clock

    • Important: Pick up the weight using good deadlift form.

    • Walk at an accelerated pace for :10

    • Set the weight down, again, with proper form.

    • Rest for the remaining of the minute.

    • Start again at the top of 1:00

      • Each “round” is a total of 1:00 (:10 work, :50 rest)

      • Working set times are 00:00, 01:00, 02:00, 03:00, 04:00

Workout Level Suggestions

  • Level 1, 2, & 3: Walk for :10, rest :50 …5X

    • Level 1: Carry 1/4 of your bodyweight + (plus some)

    • Level 2: Carry 1/3 of your bodyweight + (plus some)

    • Level 3: Carry 1/2 of your bodyweight + (plus some)

Workout Example

A 200 lb person would carry 50lbs total, distributed across two sides - therefore, (2) 25 lbs kettlebells is an option. Additionally, one 30-pound and one 20-pound dumbbell or kettlebell would also work. If choosing uneven weight, switch sides after each :10 work set.

Coaches Plan

I am 206 lbs right now, so rounding up means I need a total of 100-105 lb, so to keep it simple, I will carry (2) 32kg kettlebells (total weight 144ish pounds, for my working sets.

:10 is actually pretty significant, as you will see. I also haven’t done them for a month, so I plan to be conservative as I want to feel every part of the movement and gently wake my body back up to carrying again.

Resources - How to

Score: Share to website comments and/or Facebook

  • Share how it felt.

    • How did :10 feel? Was it deceptively long? Too short?

    • Was the rest period long enough?

    • How fast did you move?

    • How much ground do you think you covered in :10

    • How do your shoulders, in particular, feel? Did you notice anything in your arms?

    • Based on this movement, how do you feel about your grip strength today?

    • What was challenging?

    • Did anything hurt?

Christian Griffith2 Comments