For time:
1,000-meter row
400-meter dumbbell farmers carry
200-foot handstand walk
100-meter dumbbell front-rack lunge
♀ 35-lb dumbbells
♂ 50-lb dumbbells
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Stimulus and Strategy:
Today’s workout is a longer-duration chipper and you should expect it to be a grind. Relax your grip on the rower so you’re ready for the farmers carry. For the handstand walk, chip away in manageable chunks of the distance. Work hard and have fun today!
Scaling:
Reduce the distances of each movement. Reduce the loading of the dumbbells.
To reduce the complexity of the farmers carry, consider only carrying one dumbbell or doing a low-box dumbbell step-up. To scale the handstand walk, complete 5-7 full circles around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to an inchworm or a bear crawl. To reduce the complexity of the lunge, use one dumbbell or no weight.
In case of an injury or limitation, consider substituting the row for an 800-meter run or a 1,750/2,500-meter Echo bike. For the farmers carry, perform 100 low-box step-ups. For the handstand walk, consider an alternating dumbbell shoulder press or shoulder taps in a plank hold. For the lunges, perform these with no load or an air squat to a target.
Intermediate option / For time:
1,000-meter row
400-meter dumbbell farmers carry
100-foot handstand walk
100-meter dumbbell front-rack lunge
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option / For time:
500-meter row
200-meter dumbbell farmers carry
100-foot bear crawl
50-meter lunge
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
You are in control of the dumbbells — don't let the dumbbells control you. For the lunges, push your chest and shoulders up into the dumbbells, even as you descend, to maintain a strong posture that promotes longer sets by avoiding errant movement in weak positions.