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CrossFit Corner: Yoked Up Workout

Build car-carrying strength and WOD-closing stamina with one piece of equipment.

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  • 30 Min

  • 4

  • Yes

yoke walk
yoke walk

Since yoke frames are uncommon, you’ll often see the farmer’s walk offered as a substitute in workouts that call for a yoke frame. But just because you can switch one piece of equipment for another doesn’t mean you should.

Available in most CrossFit gyms and online at roguefitness.com, yoke frames are indispensable. The most notable difference between a yoke carry and a farmer’s walk is that in a yoke carry, grip strength is eliminated as a limiting factor since the weight is loaded across your shoulders. This lets you use an exponentially higher load and develop inside-out core strength that is transferable to every exercise known to man.

QUICK TIP: Besides building core strength, heavy yoke carries provide intense cardio.

Yoke Carries: Nat’s Advice

The Move

To get the yoke off the ground, stand it up like you would a squat. Then be sure to keep your core engaged at all times. Use quick, shallow breaths as you walk forward with small steps. Maintain posture.

The WOD

Heavy yoke frame carries can be melded into nearly any workout, but this yoke-laden WOD is one for the books.

Perform 5 rounds for time.

Routine

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The Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Burpee Box Jump-Overs

Equipment
Box
Sets
1
Reps
5
Rest
--
*Perform as part of circuit.
Exercise 2 of 4

Clean

Equipment
Barbell
Sets
1
Reps
10
Rest
--
*Perform as part of circuit. Choose a weight that allows you to complete the number of reps listed.
Exercise 3 of 4

General Pullup

Equipment
Pullup Bar
Sets
1
Reps
15
Rest
--
*Perform as part of circuit.
Exercise 4 of 4

Yoke Walk

Equipment
Sets
1
Reps
--
Rest
--
*Perform as part of circuit. Walk 20-feet. Choose a weight that allows you to complete the distance listed.
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