Weston
Workout Details
- 1Row1 km
- 2Farmer Carry200 m
45/35 lbs (20/16 kg)
2x45/35 lbs
- 3Waiter Walk50 m
45/35 lbs (20/16 kg)
Right Arm
- 4Waiter Walk50 m
45/35 lbs (20/16 kg)
Left Arm
Note: Partition movements as needed.
Coaching Tips
Strategy
- 1Maintain steady pace on the row to conserve energy for carries and walks.
- 2Focus on grip strength during farmer carries to prevent dropping the weights.
Safety Considerations
Technical Focus
Keep shoulders tight during carries and walks.
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce distance or weight as necessary.
- 1
rowing machine
Row 750 meters
Weight: 35/25 lbs (16/11 kg)
- 2
farmer carry
Farmer carry with lighter weights (2x35/25 lbs)
Weight: 35/25 lbs (16/11 kg)
- 3
walking lunge
Waiter walk with lighter weights (35/25 lbs)
Weight: 35/25 lbs (16/11 kg)
Scaled
Use lesser weights and reduce distances.
- 1
rowing machine
Row 500 meters
Weight: 25/15 lbs (11/7 kg)
- 2
farmer carry
Farmer carry with mildly lesser weights (2x25/15 lbs)
Weight: 25/15 lbs (11/7 kg)
- 3
walking lunge
Waiter walk with mildly lesser weights (25/15 lbs)
Weight: 25/15 lbs (11/7 kg)
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