For TimeMetconBenchmark
Weston
5 Rounds
Monostructural
Weightlifting
Solo
Workout Details
For Time
5 Rounds For Time:
1000 mRow
200 mFarmer Carry
↳ 45/35 lbs (20/16 kg)
50 mWaiter Walk
↳ 45/35 lbs (20/16 kg)
Right Arm
50 mWaiter Walk
↳ 45/35 lbs (20/16 kg)
Left Arm
Coaching Tips
Strategy
- 1Maintain a steady pace on the row; don't start too aggressively as you'll need energy for the carries and walks.
- 2Split the 200m farmer carry into manageable sections if necessary. Focus on micro-rests to avoid grip fatigue.
- 3On the waiter walks, keep your core engaged and avoid allowing your arm to drift away from your body to maintain stability.
- 4Utilize a relaxed grip on the dumbbells during the carries to prevent early fatigue.
- 5Focus on controlled breathing and posture throughout each segment to maintain efficiency.
Safety Considerations
Technical Focus
Monitor for excessive leaning forward during the row and ensure proper body alignment during carries.
Recommended Warm-Up
General Warm-Up: Rowing Erg
- Row at Easy Pace - 2-3 min(Focus on form and movement mechanics.)
Mobility: Shoulders and Hips
- 5-10 Shoulder Dislocates(Use a resistance band or PVC.)
- 5-10 each side Hip Flexor Stretch
- 5 each side Ankle Mobility Drills
Activation: Preparation for Carry and Walk
2 rounds- 5 each arm Alternating Dumbbell Press (light weight)
- 10 Bodyweight Squats
- 5 each side Lateral Lunges (bodyweight)
Scaling Options
Intermediate
Reduce weights and ensure clear progression in carry distances.
- 1
farmer carry
Perform shorter distances (150m) or reduce weights.
Weight: 35/25 lbs (/ kg)
- 2
waiter walk
Perform shorter distances (40m) or reduce weights.
Weight: 35/25 lbs (/ kg)
Scaled
Further reduce weights and carry distances to accommodate individuals.
- 1
farmer carry
Perform shorter distances (100m) or reduce weights.
Weight: 25/15 lbs (/ kg)
- 2
waiter walk
Perform shorter distances (30m) or reduce weights.
Weight: 25/15 lbs (/ kg)