Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm
A Farmer’s Carry is actually more of a grip exercise than anything else. Hold a DB in each hand, letting it hang by your side. Move smartly, walk or waddle, for 200M (1/2 a lap on a standard track, up and back on the football field, 0.12 miles on the TM). The Rx’d weight is 45lbs for men, roughly 30lb.s for women. The scale is obviously to use a lighter DB or kettlebell.
The last of our 3 exercises is the Waiter’s Walk. In your mind’s eye see a waiter walking through the restaurant with a single tray held aloft, elbow locked out. Use one of the DB’s you used for the Farmer’s Carry, first 50M with the right hand, then 50 with the left. Scale as above with a lighter DB. Sub a KB or a plate. You may grip the plate by holding with the hole if you wish, as this is actually more similar to using a DB or KB