Strongman’s Fear
Workout Details
For Time:
↳ 500/340 lbs (227/154 kg)
↳ 200/120 lbs (91/54 kg)
↳ 400/310 lbs (181/141 kg)
↳ 500/340 lbs (227/154 kg)
↳ 200/120 lbs (91/54 kg)
↳ 400/310 lbs (181/141 kg)
Note: Athletes may carry the objects in any order they choose.
Coaching Tips
Strategy
- 1Maintain a steady pace on carries; avoid rushing to prevent fatigue.
- 2Use leg drive and core engagement during carries for stability.
- 3Break up the Handstand Walk into smaller segments if needed, focusing on balance and control; micro-rest as necessary.
- 4Transition smoothly between movements; plan your order of carries based on your strengths.
- 5Use proper technique on the Sled Drag; try to keep the sled close to your body to maintain control.
Safety Considerations
Technical Focus
Maintain a neutral spine during carries to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min
Mobility:
- 30 sec Shoulder Stretch
- 30 sec each side Hip Flexor Stretch
- 30 sec each side Wrist Stretch
Activation:
2 rounds- 10-15 Bodyweight Squats
- 20 sec Plank Holds
- 3-5 Wall Walks
Scaling Options
Intermediate
Reduce loads and adjust movement difficulty.
- 1
yoke carry
Decrease distance or use lighter yoke.
Weight: 400/250 lbs (181/113 kg)
- 2
farmers log carry
Use lighter logs or decrease the distance.
Weight: 150/80 lbs (68/36 kg)
- 3
sled drag
Use lighter sled or decrease the distance.
Weight: 300/210 lbs (136/95 kg)
Scaled
Significantly reduce loads and simplify movements.
- 1
yoke carry
Reduce distance or use a lighter carry.
Weight: 250/170 lbs (113/77 kg)
- 2
farmers log carry
Use dumbbells instead of logs or decrease the distance.
Weight: 100/60 lbs (45/27 kg)
- 3
sled drag
Use lighter sled or decrease the distance.
Weight: 200/150 lbs (91/68 kg)