Farmer’s Carry Workout

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This workout will get your heart pumping plus work your core, grip strength, and shoulder stability. When you incorporate farmer’s carries into your workout you’re preparing your body for real life, everyday activities. Find all of our minimal equipment workouts here.

Girl doing a farmer's carry workout with workout description.

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Workout Description

Prior to the workout determine your 200 meter run route. At the start of the workout complete a 200 meter run. Then complete a 30 second plank on your hands or your elbows. Next grab your dumbbells and complete a 100 meter farmers carry. Finish the round with 10 step-ups to a 20 inch box or stable elevated surface. Repeat this sequence for 6 rounds total.

Equipment Needed

Modification Options

Beginner: Decrease the run length to 100 meters if unable to complete 200 meters without walking. Reduce farmers carry weight to 15 lbs.

Advanced: Use 35 to 45 lb dumbbells. Swap step-ups for box jumps.

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