Complete as many rounds and reps as possible in 20 minutes of:
15 chest-to-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry
♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box
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Stimulus and Strategy:
Today’s workout is a longer effort. Expect this to be more of a grind rather than a sprint through each round. Most athletes should aim to complete around three to four rounds. Choose a load for the dumbbells that allows you to maintain unbroken overhead walks, front-rack carries, and farmers carries.
Scaling:
Reduce the loading of the dumbbells, the distance of the carries, and the volume of AbMat sit-ups and box step-ups.
To reduce the complexity of the chest-to-bar pull-ups, perform a chin-over-bar pull-up, a jumping chest-to-bar pull-up, or a ring row. As for the box step-ups, reduce the height of the box or perform alternating lunges.
In case of injury or limitation, perform single-arm ring rows in place of the chest-to-bar pull-ups. For the AbMat sit-ups, perform plank holds for 30 seconds to 1 minute. If there is an overhead limitation, perform a second front-rack carry or farmers carry.
Intermediate option / Complete as many rounds and reps as possible in 20 minutes of:
15 chin-over-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry
♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box
Beginner option / Complete as many rounds and reps as possible in 20 minutes of:
15 ring rows
50-foot dumbbell overhead walk
15 AbMat sit-ups
100-foot dumbbell front-rack carry
15 box step-ups
150-foot dumbbell farmers carry
♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box
Coaching cues:
During the farmers carry, focus on pulling your shoulders back and down — sticking your lats in your back pocket — as you are walking with your dumbbells.