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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3 Rounds for Time

32 Deadlifts (185/135 lb)
32 Hanging Hip Touches (alternating arms)
800 meter Running Farmer Carry (15 lb dumbbells)

For Time

400 meter Run
25 Kettlebell Swings (55/35 lb)
200 meter Farmers Walk (55,40/35,30 lb)
200 meter Waiters Walk (40/30 lb)
25 Box Jumps (24/20 in)
100 meter Sprint
100 meter Walking Lunges
100 meter Sprint
100 meter Walking Lunges
5 Burpees
400 meter Medicine Ball Run (20/14 lb)

AMRAP in 20 minutes

10 Dual Kettlebell Deadlifts (2x53/44 lb)
40 meter Dual Kettlebell Farmer's Carry (2x53/44 lb)
10 Dual Kettlebell Thrusters (2x53/44 lb)
40 meter Dual Kettlebell Farmer's Carry (2x53/44 lb)

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

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)