Walk It Out
Workout Details
For Time:
25-20-15 Deadlifts (155/105 lbs)
↳ 155/105 lbs (70/48 kg)
50m Double Kettlebell Farmer's Carry (2x70/53 lbs)
↳ 140/106 lbs (64/48 kg)
Complete after each full set.
30-20-10 Walking Lunges
50m Double Kettlebell Farmer's Carry (2x70/53 lbs)
Coaching Tips
Strategy
- 1Break the deadlifts into smaller sets if needed to avoid fatigue, especially on the heavier rounds.
- 2Aim to perform the walking lunges unbroken for rhythm and pacing, focusing on form over speed.
- 3Consider a staggered approach to the carry by focusing on steady, controlled steps rather than rushing, especially under fatigue.
- 4Use the 1 minute rest effectively; stay off your feet to recover your legs and back before the second round begins.
- 5Maintain a consistent grip and posture during farmers carries to prevent grip fatigue.
Safety Considerations
Technical Focus
Watch for rounded back during deadlifts; maintain flat back.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Easy pace, focus on breathing.)
Mobility:
- 1 min each side Hip Flexor Stretch
- 1 min each side Hamstring Stretch
- 10-15 reps Shoulder Dislocates
Activation:
2 rounds- 10-15 Deadlift (Empty Bar)(Focus on form.)
- 10 each side Walking Lunge (Bodyweight)(Focus on knee alignment.)
- 10-12 Kettlebell Deadlift (Light Weight)(Ensure hip hinge mechanics.)
Scaling Options
Intermediate
Reduce weights by 20% and adjust reps as needed.
- 1
deadlift
N/A
Weight: 125/85 lbs (56/39 kg)
- 2
walking lunge
N/A
- 3
double kettlebell farmers carry
Use lighter kettlebells.
Weight: 55/40 lbs (25/18 kg)
Scaled
Reduce weights by 40% and adjust movements.
- 1
deadlift
Use lighter weights or no weight for form focus.
Weight: 95/65 lbs (43/29 kg)
- 2
walking lunge
Walking Lunge Squats for easier version.
- 3
double kettlebell farmers carry
Use one lighter kettlebell for single-arm carry or lighter kettlebells.
Weight: 35/25 lbs (16/11 kg)