Workout 8611

Created: March 26, 2025

Description:

3 rounds for time of:
200-meter dumbbell farmers carry
40 GHD hip extensions
40-calorie row

♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
Today’s workout is a bit of a grind — put your head down and move. Your goal is to complete this workout in 30 minutes or less. Use dumbbells that allow you to complete the farmers carry in 2 sets or less. In the first 2 rounds on the rower, pace yourself so you can pick up the dumbbells and get moving. However, in the final round, unload every ounce of energy left on the last row. Get after it!
To reduce the complexity of the dumbbell farmers carries, consider using a single dumbbell. On the GHD hip extensions, reduce the range of motion or perform good mornings unweighted or with an empty barbell.
In case of an injury or limitation, consider performing unweighted good mornings in place of the GHD hip extensions. For the calories on the rower, substitute any machine available.
Intermediate option:
3 rounds for time of:
200-meter dumbbell farmers carry
30 GHD hip extensions
30-calorie row

♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
20 unweighted good mornings
20-calorie row

♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
In the set up of the GHD hip extension, make sure the hips are free of the pad and able to move. As you flex at the hips, pull your chest up, away from the ground. The parallels between this movement and a deadlift should be evident.
Resources:
The Dumbbell Farmers Carry
The GHD Hip Extension
Rowing Technique Tips
Unweighted Good Mornings
Find a gym near you:
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Scaling/Comments:

Reduce the loading of the dumbbells. Reduce the reps on the GHD hip extensions and calories on the rower.

Number of Times Completed: 0