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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For Time

100 meter Farmer's Carry (2x50/35 lb)
20 Back Squats (225/155 lb)
100 Double-Unders
20 Deadlifts (225/155 lb)
100 meter Farmer's Carry (2x50/35 lb)

For Time

15-12-9-6-3 Kettlebell Thrusters (2x24/16 kg)
15-12-9-6-3 Kettlebell Burpee Deadlifts (2x24/16 kg)
50 meter Farmer's Carry (2x24/16 kg)

5 Rounds For Time

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)

For time

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

For Time

1,991 meter Run
70 meter Farmer's Carry (2x50/35 lb)
60 Burpees
5 Rope Climbs
28 Alternating Dumbbell Snatches (50/35 lb)
5 Rope Climbs
60 Burpees
70 meter Farmer's Carry (2x50/35 lb)
1,991 meter Run

10 Rounds For Time

200 meter Farmers Carry (55/35 lb)
10 Weighted Pull-Ups (35/25 lb)
20 Dumbbell Power Snatches (55/35 lb), alternating

AMRAP in 26 minutes

10 Box Jumps (24/20 in)
5 Deadlifts (225/155 lb)
16 Slam Balls (40/30 lb)

Cash Out:
811 meter Farmer's Carry (2 x 53/35 kg)

For Time

800 meter Run

Then, 2 Rounds of:
8 Dumbbell Burpees to Presses (2x45/30 lb)
100 meter Farmer's Carry (2x45/30 lb)
8 Dumbbell Burpees to Presses (2x45/30 lb)
100 meter Front Rack Shoulder Carry (2x45/30 lb)

Finally, perform:
800 meter Run

AMRAP in 18 minutes

15 GHD Sit-Ups
10 meter Single-Arm Farmer's Carry (70/53 lb, right)
15 Toes-to-Bars
10 meter Single-Arm Farmer's Carry (70/53 lb, left)

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)