Farmer’walk (FW) is perhaps one of the most misunderstood exercises in the world of fitness. I also receive it from my athletes when planning. I remember many times, athletes come and ask me if it is necessary to perform this exercise and if it benefits anywhere. Many consider it boring and pointless. So I in turn will present the facts and persuade you to change your mind about this valuable exercise.
1000 meter Row 200 meter Farmer Carry (45 lb dumbbells) 50 meter Waiter Walk, Right Arm (45 lb dumbbell) 50 meter Waiter Walk, Left Arm (45 lb dumbbell)
200 meter Farmers Walk 100 Pull-Ups 100 Thrusters (45/35 lb) 200 meter Sand Bag Carry 75 Burpees 75 Hang Power Snatch (45/35 lbs) 200 meter Suitcase Walk 50 Kettlebell Swings (1.5 pood/1 pood) 50 Bear Complex (45/35 lb) 200 meter Waiter Walk 25 Muscle-Ups 25 Handstand Push-Ups