We're completing three big sets of three different movements, each for time, with your score being the sum total of those three times. Choose distances that allow you to complete each set in about 8:00, giving you 2:00 of rest before starting the next station.

Score: Sum Total of 3 Times

Intended Intensity: RPE 6-7

Target Loading: Light-Moderate 

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 20-25 Minutes 

Row: Choose a distance that allows you to finish in 8:00 or less. 

Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbow). Aim to complete at least 50m segments at a time before breaking. If you cannot achieve that, please adjust your weight. 

Bike: Choose a distance that allows you to finish in 8:00 or less.

Roll the Shoulders Back and Down

During the farmers carry, focus on athletes following the shoulders back and down as they carry.  This can also carry over into the row, we want athletes to keep the shoulders rolled back and engaged as they row.

Work at the suggested RPE. This will give your body the chance to improve its lactate threshold, helping teach the body how to sustain moderate to hard paces better, ultimately making you more aerobically powerful. 

120/100 CALORIE ROW

8:30 Time Cap
100/80 Calorie Ski
120/100 Calorie Bike Erg
100/80 Calorie Echo Bike
1,600m Run
8:00 Moderate Effort on Treadmill/Runner

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FARMER’S CARRY

Reduce Loading
Reduce Distance
Sub Kettlebells or Plates
6:00 Farmer’s Carry March in Place
6:00 Farmer’s Carry Hold

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4,000/3,600 METER BIKE ERG

8:30 Time Cap
100/80 Calorie Echo Bike
2,000/1,800m Row
1,600/1,440m Ski
1,600m Run
8:00 Moderate Effort on Treadmill/Runner

If you do not have enough machines to accommodate everyone having their own, you can have athletes start on a different station, then rotate through.