Farmer's Carry

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.

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AMRAP in 20 minutes

Cash In:
100 meter Farmers Carry (85/55 lb)

Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike

Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)

For Time

200 meter Plate Run (45/35 lb)
100 Plate Box Step Ups (45/35 lb, 24/20 in)

200 meter Dumbbell Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans (50/40 lb)

200 meter Plate Run (45/35 lb)
40 Plate Burpees (45/35 lb)

200 meter Dumbbell Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire (40/30 lb, 9/8 ft)

200 meter Plate Run (45/35 lb)
40 Strict Pull-Ups

6 Rounds for Time

200 meter Run
16 Deadlifts (135/95 lb)
50 meter Farmer's Carry (2x53/44 lb) 
6 Shoulder-to-Overheads (135/95 lb)
1 Rope Climb
33 Sit-Ups
26 Double-Unders

AMRAP in 40 minutes

3 Rounds of:
30/20 calorie Assault Bike
20 Wall Ball Shots (20/14 lb)
10 Burpees

Then, 3 Rounds of:
30/20 calorie Row
40 Lateral Box Step Overs (24/20 in)
100 meter Farmer's Carry (70/55 lb)

Then, 3 Rounds of:
50 Double-Unders
1 minute Wall Sit
50 Mountain Climbers

For Time

10-9-8-7-6-5-4-3-2-1 reps of:
Burpees

10 meter Farmer's Walk (2x50/35 kg) after each set

For Time

Buy-In:
100 ft Dumbbell Farmer's Carry (55/35 lb)
10 Alternating Dumbbell Squat Snatches (55/35 lb)
10 Deficit Dumbbell Push-Ups
10 calorie Row
10 second L-Sit Hold (On Dumbbells)
10 Toes-to-Bars

Then, 160 Double-Unders

Then, 4 Rounds of:
38 Wall Ball Shots (20/14 lbs)
2 Rope Climbs
5 Deadlifts (275/185 lbs)

Cash-Out:
1915 meter Run

4 Rounds for Time

10 Tire Flips
100 meter Farmer's Carry (2x25 lb)
10 Push-Ups
100 meter Farmer's Carry (2x25 lb)
10 Air Squats
100 meter Farmer's Carry (2x25 lb)
20 Sledge Tire Hits
100 meter Farmer's Carry (2x25 lb)

For Time

6x30 meter Farmer's Carry (2x90 lb)
14 Ground-to-Overheads (90 lb)
17 Dumbbell Overhead Lunges (50 lb)
75 Burpees

Wear a 20/10 lb weight vest.

For Time

400 meter Run
50 Pull-Ups
100 meter Farmer's Carry (2x50/25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run

5 Rounds for Time
400 meter Run
10 Sandbag Cleans (150/100 lb)
100 foot Sandbag Front Hold Carry (50 ft out/50 ft back)