Farmers Walk

On most days you head to the gym and ‘do the right thing’. You take out your training log, follow the reps and sets, add a little more weight than last week and walk out the door feeling pretty darn good about yourself. Other days, you’re not quite ‘feeling it’ and you spend less time deadlifting and more time chatting up the bikini competitor in the squat rack. Hey, it happens.

Then there are some days you just walk into the gym feeling extra pumped and super focused. Sure you could bang out your regularly scheduled training program. Hell, the way you’re feeling you could probably hit a couple of PR’s. But, today, you’re same-old training program just won’t do. You want to tackle something tough. You want a challenge. You want to train so hard that you crawl out of the gym.

Get Crushed

Lucky for you, we’re here to help. Each week we’ll give you a tough, one-off workout that you can try when you are looking for the ultimate training challenge of just feel like you need a break from your regular routine. But be warned, this training program will leave you totally CRUSHED.

Wall Ball

This workout can be as easy or as hard as you want to make it. Of course, this being GET CRUSHED, we are going to make it ball-bustingly hard. For the farmer’s walk, use 50% of bodyweight per hand (so if you weigh 200 lbs, that’s a 100 lb dumbbell in each hand). For the wall balls, use a 20 lb medicine ball and shoot for a 12 foot target (this could be a ceiling beam or just a spot on a high wall).

The farmer’s walks will crush your grip and may be the most functional way of training total body strength. The wall balls are a great way of getting in high rep squats along with explosive throws. If you are feeling extra awesome, you can go up to bodyweight per hand on the farmer’s and a 30 lb + ball for the wall balls. Remember, it’s one 50 foot walk, 25 wall balls and another 50 foot walk per round. Hit this for four rounds and let us know your time in the comments section below.

The Workout

4 rounds of the following moves in as little time as possible:

A) Farmer’s Walk: 50 feet

B) Wall Balls: 25 reps

C) Farmer’s Walk: 50 feet