3 rounds for time:
400-meter farmers carry
35 GHD sit-ups
♀ 20-lb dumbbells
♂ 35-lb dumbbells
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Scaling:
Today’s workout is a midline march and a bit of a grind. The goal is to hang on to the dumbbells for as long as possible on the farmers carries and complete each round of the GHD sit-ups in 3 sets or less. If you can jog with the weights, do it. Each farmers carry should take no more than 5 minutes to complete. Expect the sit-ups to make the carries a bit more challenging. Focus on standing up taller on the carries to help open up your lungs so you can breathe more efficiently. Less-experienced athletes should reduce the load of the dumbbells, the distance of the farmers carry, and the difficulty of the sit-up. Work hard and have fun today!
Intermediate option / 3 rounds for time:
400-meter farmers carry
20 GHD sit-ups to parallel
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Beginner option / 3 rounds for time:
200-meter farmers carry
15 AbMat sit-ups
♀ 10-lb dumbbells
♂ 15-lb dumbbells