Workout of the Day
4 rounds of 4 minutes on 1 minute off

200m farmer carry
then
row or bike for calories in remaining time

score is total calories

Pick your poison for today’s workout. It is up to you if you want to use a rower or bike to rack up calories for your score. You’ll have four rounds of four minutes to complete a 200m farmers carry and then as many calories as possible in the remaining time. Choose two weights to carry for the farmers carry that are just heavy enough to keep you from running with them. Do your best to walk (or shuffle haha) at a good pace to save your grip though!

CFD at home:
There are many different ways to go about today’s workout. If you have two weights at home you can map out something close to a two hundred for the farmers carry. If you have one weight you can still do a farmers carry and just switch hands whenever your grip gets tired. If you can’t get out somewhere for the farmers carry you can replace it with weighted step ups or unweighted step ups. You could also choose a large set of double unders. You’ll want to choose a set size for what you are replacing the farmers carry with that will take you about two minutes. If you don’t have access to a rower or bike for the calorie portion of the workout you can replace those with burpees! That will be the closest match for the feel of the workout and peoples scores at the gym. Have fun! Happy Sunday! See you on the leaderboard!