For TimeMetconBenchmark10:00
Strongman’s Fear
Monostructural
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
60 ftYoke Carry
↳ 500/340 lbs (227/154 kg)
60 ftHandstand Walk
60 ftFarmer's Log Carry
↳ 200/120 lbs (91/54 kg)
60 ftHandstand Walk
60 ftSled Drag
↳ 400/310 lbs (181/141 kg)
60 ftYoke Carry
↳ 500/340 lbs (227/154 kg)
60 ftHandstand Walk
60 ftFarmer's Log Carry
↳ 200/120 lbs (91/54 kg)
60 ftHandstand Walk
60 ftSled Drag
↳ 400/310 lbs (181/141 kg)
Note: Athletes may carry the objects in any order they choose.
Coaching Tips
Strategy
- 1Pace the handstand walks. Consider breaking them into segments (e.g., 30 ft at a time) to avoid fatigue.
- 2Use quick transitions between movements to maintain intensity without prolonged rests.
- 3Keep the yoke and farmer's log carries unbroken if possible, as they are time-consuming to set up.
- 4Monitor grip fatigue—switch grip styles if needed during the carries to maintain control.
- 5Plan your order of carries based on strength levels; optimize by starting with the hardest movement when you're freshest.
Safety Considerations
Technical Focus
Ensure proper grip and posture to avoid torso lean during carries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min(Light rowing to elevate heart rate.)
Mobility Work:
- 10 Shoulder Dislocates(Use a band or PVC.)
- 10 Ankle Mobilizations(Dynamic moves to prepare for carrying.)
- 5 each side Hip Opener Stretches(Focus on hip flexors.)
Activation Set:
2 rounds- 60 ft Light Yoke Carry(Use lightweight to activate shoulders and legs.)
- 30 sec Handstand Holds(Focus on control and core engagement.)
- 60 ft Sled Push (light load)(Light weight to warm up for sled drag.)
Scaling Options
Intermediate
20% weight reduction
- 1
yoke carry
Weight: 400/270 lbs (181/122 kg)
- 2
farmers log carry
Weight: 160/95 lbs (73/43 kg)
- 3
sled drag
Weight: 320/240 lbs (145/109 kg)
Scaled
40% weight reduction
- 1
yoke carry
Weight: 300/200 lbs (136/91 kg)
- 2
farmers log carry
Weight: 120/70 lbs (55/32 kg)
- 3
sled drag
Weight: 240/180 lbs (109/82 kg)