One of the most effective ways to improve your overall fitness is through functional, CrossFit-style workouts that combine strength and conditioning. This 5-round circuit is designed to get your heart rate up, challenge your muscles, and build the kind of endurance that carries over into everyday life. With short runs, weighted farmers carries, sit-ups, and step-ups, you’ll strengthen your core, improve your aerobic capacity, and prove to yourself just how much you’re capable of. Whether you’re newer to fitness or a seasoned athlete, this workout is scalable, effective, and guaranteed to leave you feeling accomplished. Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout determine both your 150 meter run and your 50 meter farmer’s carry location. At the start of the timer complete 150 meter run. Next grab your dumbbells and complete a 50 meter farmer’s carry. Next complete 30 sit-ups followed by 20 step-ups. Repeat this sequence for a total of 5 rounds.

Equipment Needed

• Dumbbells
• Plyometric box
• Mat for sit-ups

Modification Options

Beginner: Reduce the run as needed. You should be able to complete this distance without stopping to walk. For the farmer’s carry- pick a weight that is challenging yet allows you to move through the distance of the farmer’s carry with proper form. Reduce the height of the box (or elevated surface) for the step-ups.

Advanced: Increase the distance of the run to 200 meters. For the farmer’s carry- pick a weight that is challenging yet allows you to move through the distance of the farmer’s carry with proper form.

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