For TimeMetconBenchmark
Weston
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
1 kmRow
200 mFarmer Carry
↳ 45/35 lbs (20/16 kg)
50 mWaiter Walk, Right Arm
↳ 45/35 lbs (20/16 kg)
50 mWaiter Walk, Left Arm
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Start with a steady pace on the row and gradually increase speed as you become more efficient.
- 2For the Farmer Carry, keep your shoulders back and engage your core to stabilize the load.
- 3On the Waiter Walks, maintain a neutral wrist position to ensure stability and balance.
- 4Take short, controlled steps during the carries and avoid rushing to prevent fatigue.
- 5Break up the workload into sets during each round to manage fatigue effectively.
Safety Considerations
Technical Focus
Maintain proper postural alignment during carries to prevent back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min moderate pace
Mobility Work:
- Shoulder Stretch - 1 min each arm
- Hip Flexor Stretch - 1 min each leg
- Wrist Flexor Stretch - 30 sec each wrist
Activation Set:
2 rounds- Light Farmer Carry - 30 sec(Use lighter weights to practice form.)
- Light Waiter Walk - 30 sec(Use lighter weights, alternating arms.)
Scaling Options
Intermediate
Reduce weight for carries and waiter walks.
- 1
farmer carry
Weight: 36/28 lbs (16/13 kg)
- 2
waiter walk right arm
Weight: 36/28 lbs (16/13 kg)
- 3
waiter walk left arm
Weight: 36/28 lbs (16/13 kg)
Scaled
Further reduce weight for a beginner approach.
- 1
farmer carry
Weight: 27/20 lbs (12/9 kg)
- 2
waiter walk right arm
Weight: 27/20 lbs (12/9 kg)
- 3
waiter walk left arm
Weight: 27/20 lbs (12/9 kg)