FREE W.O.D. 8/9/10am Saturday 8/15/20


FREE W.O.D. 8/9/10am Saturday 8/15/20

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road. We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Conditioning WOD

For Time:
Single Dumbbell Farmers Carry (50/35) to the cul de sac
70/50 Calorie Machine
60 Stationary Lunges R/L=2
70/50 Calorie Machine
Single Dumbbell Farmers Carry (50/35) to the cul de sac

*Coaches- please place cone in the middle of the cul de sac for turnaround point

WORKOUT BRIEF [0:00 – 5:00]

  • Finishing out the week with a simple “grunt work” style chipper workout
  • We expect this piece to take between 20-30 minutes to complete


  • Choose a weight that you are capable of carrying for 200 meters unbroken with 1 arm
  • You can switch hands as needed over the course of the distance
  • This should allow you to keep moving forward with minimal breaks

GENERAL WARM-UP [5:00 – 12:00]
6 Minutes For Quality
10 Calorie Easy Machine
20 Seconds Side Plank (Each Side) Video
10 Active Samson + Air Squats (5 Reps Each Side) Video

MOBILITY [12:00 – 14:00]
Couch Stretch: 1 Minute Each Side

Balance & Breathing
A big component of the Farmers Carry is balancing on a single leg with weight. If you’ve ever balanced on one leg without weight, there are a few things that help a ton:

  1. Soft Knees
  2. Head Neutral
  3. Core Tight
    Especially with extra weight and long distances to cover, these things become even more important. Also with the long distance, this will turn into somewhat of a cardio movement. Keeping the head neutral is good for balance and breathing. When the chin is down, you can roll the shoulders forward, restrict breathing, and lose awareness of everything around you. We’ll practice balancing without weight before adding load.

Movement Prep
30 Second Single Leg Balance (Each Side)
50 Meter Single Dumbbell Farmers Carry (Each Side with Lighter Weight)

STRATEGY + WOD [25:00 – 60:00]

  • The movement that will likely have the biggest impact on your overall score is the machine
  • The two movements that surround the machine are slower, and not too challenging on the heart rate
  • The lunges and farmers carry are stations that have more of a “fixed pace”
  • The pace on the machine is what you make of it – with a faster speed resulting in a quick accumulation of calories
  • Look to get slightly outside your comfort zone here
  • Even holding a pace above what you typically do can make a big difference over the 140/100 total calories
  • You may even try to hold the pace that is one jump above what you normally would hold for a similar effort
  • The below paces will result in the following calories per minute


  • Kettlebell Farmers Carry
  • Accumulate 2 Minute Side Plank (Each Side) Video