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15:00-22:00 workout

1 round should take ~:45-1:15

We should have ~1:15 of time to work in between the Farmers Carry’s

Abmat Sit-ups

15 Abmat Sit-Ups should take ~:30

Floor Press

15 Double Dumbbell Floor Press should take between ~:30

15 reps should be cleared in one set. If we have to break, reduce the load.

Farmers Carry

100m should be completed in under :45 and unbroken. If we cannot complete the 200m unbroken, one quick set is ok. If we need to break more than once, consider reducing the load.

It’s possible that we may do between 6-10 Farmers Carry’s.


Unbroken on everything will be extremely doable today, but it may sting a little.

Push the pace on Abmat Sit-Ups! It is the only station without something in our hands.

Move on the Farmers Carry as fast as you can (think small steps quickly), and immediately get to the floor for Sit-Ups when you return. Your abs may be a little rested.


“Get There” (Time)


For Time:

10 Rounds For Time:

15 Abmat Sit-ups

15 Double Dumbbell Floor Press

Every 2:00: 100m Farmers Carry

24 min Time Cap





Basics-5 Rounds Light Weight