For TimeMetconWeightlifting
Thunder Dumbbell Farmer's Carry & Stationary Bike Cascade
Weightlifting
Monostructural
Solo
Workout Details
For Time
For Time:
100 mDumbbell Farmer's Carry
↳ 50/35 lbs (23/16 kg)
1.6 kmStationary Bike
↳ 1 miles
200 mDumbbell Farmer's Carry
↳ 50/35 lbs (23/16 kg)
800 mStationary Bike
400 mDumbbell Farmer's Carry
↳ 50/35 lbs (23/16 kg)
400 mStationary Bike
Original WOD
For Time: 100m Dumbbell Farmer's Carry (2x 50/35 lbs) 1600m Stationary Bike 200m Dumbbell Farmer's Carry (2x 50/35 lbs) 800m Stationary Bike 400m Dumbbell Farmer's Carry (2x 50/35 lbs) 400m Stationary Bike
Coaching Tips
Strategy
- 1Consider breaking the Dumbbell Farmer's Carry into manageable sections, such as alternating every 50m, to maintain grip strength throughout the workout.
- 2On the bike, focus on maintaining a steady pace rather than going all out at the beginning; start at a comfortable pace and gradually increase,
Safety Considerations
Technical Focus
Avoid dropping weights or rounding the back during carries.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Stationary Bike - 2 min easy
Mobility:
- 30 sec per side Wrist Flexor Stretch
- 10-15 reps Shoulder Dislocates
- 30 sec per side Hip Flexor Stretch
Activation:
2 rounds- 50m Light Dumbbell Farmer's Carry(Use lighter weights or empty hands for warmup.)
- 500m Stationary Bike(Set at a moderate pace to warm up the cardiovascular system.)
Scaling Options
Intermediate
Reduce weights by ~20% and/or distances slightly reduced for biking.
- 1
dumbbell farmers carry
Use lighter dumbbells.
Weight: 40/28 lbs (18/12.5 kg)
- 2
stationary bike
Reduce distance by 20%.
Scaled
Reduce weights by ~40% and/or distances significantly reduced for biking.
- 1
dumbbell farmers carry
Use even lighter dumbbells.
Weight: 30/20 lbs (13.5/9 kg)
- 2
stationary bike
Reduce distance by 50%.