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.
6 Rounds for Time 21/15 calorie Bike Erg 15 GHD Sit-Ups 9 Deadlifts (275/185 lb) Accessory Work 400m Overhead Dumbbell Carry * Choose a comfortable weight that both arms can support lockout *
Strength Bench Press (Heavy Double) 12 mins to establish a 2 rep max
Metcon For Time (with a Partner) 150 Wall Balls (20/14) * Partner Holds Dumbbells (70s/50s)* 100 Box Jump Overs (24/20) *Farmer carry hold on the dumbbells *