Complete as many meters as possible in 20 minutes of: Farmers carry
♀ 53-lb kettlebells
♂ 70-lb kettlebells
Post total distance to comments.
Stimulus and Strategy:
Today’s workout is both a mental and physical grind. There is not much to this effort — grab a pair of kettlebells and get to work. Consider a work-to-rest strategy. Whether it is moving for a certain distance before putting the weight down or moving for a certain amount of time, both are good plans of attack and will keep you engaged for 20 minutes.
Scaling:
Reduce the loading of the kettlebells. Reduce the duration of the workout.
To reduce the complexity of the farmers carry, consider using one kettlebell and switching hands as needed. You may also consider carrying the kettlebell (or a dumbbell) on the shoulder instead of in the farmers carry position.
In case of an injury or limitation, consider wearing a weighted vest instead of carrying a kettlebell or dumbbell. Other options could include pushing or pulling a sled, or a combination of both.
Intermediate option / Complete as many meters as possible in 20 minutes of: Farmers carry
♀ 35-lb kettlebells
♂ 53-lb kettlebells
Beginner option / Complete as many meters as possible in 10 minutes of: Farmers carry
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Coaching cues:
When you are moving with the kettlebells, focus on keeping your chest up, belly tight, and pulling your shoulders back and down.