Workout Description

Why This Workout Is Hard

The movements are accessible, but the carry gets longer every round while both stations tax the grip. What starts as a rowing workout becomes a loaded-carry endurance test, with twenty minutes of continuous work and no scheduled recovery.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of rowing and loaded walking require sustained aerobic output, with later carries reducing the time available for rowing recovery.
• Stamina (8/10): Increasing carry lengths and repeated rowing pulls accumulate forearm fatigue; grip endurance can become the main late-round limiter.
• Strength (4/10): Holding two prescribed dumbbells requires moderate grip and trunk strength, but no individual lift approaches a maximum.
• Power (3/10): Forceful rowing strokes help, but repeatable power matters more than maximal bursts because a carry follows every row.
• Speed (3/10): Quick equipment changes save time, while measured rowing and walking preserve the grip needed for increasingly long rounds.
• Flexibility (1/10): The rowing catch and loaded walk use familiar ranges of motion without an overhead or deep receiving position.

Movements

• Farmer Carry
• Row

Scaling Options

Official scaled dumbbells are 35 lb each for men and 20 lb each for women. Row calories, the carry ladder, and the 20-minute window stay the same.

Scaling Explanation

Lighter dumbbells preserve the growing carry challenge without making each section a near-maximal grip effort. Choose the scaled loads if even the opening 50 feet requires a set-down.

Intended Stimulus

A long engine and grip test. Hold repeatable rowing output and make the longer carries with as few set-downs as possible.

Coach Insight

Avoid sprinting the first rows. Relax your hands during the recovery stroke and put the dumbbells down only after crossing a 25-foot line; a drop mid-section requires repeating that section.

Benchmark Notes

Reasoned from Open 24.2's 20-minute row-and-grip format, replacing deadlifts and double-unders with increasingly long carries. After n full rounds, scores are n² + 21n for men and n² + 17n for women; six rounds are 162/138 reps, within L5. Those six rounds include 1,050 feet of carrying, about 320 seconds at 1 m/s, leaving 880 seconds for six rows, transitions, and grip breaks. L10 is eleven rounds (352/308 reps): 3,300 feet of carrying plus 220/176 rowing calories in 20 minutes requires brisk carries, strong sustained rowing, and minimal set-downs.

Modality Profile

Row is monostructural and Farmer Carry is externally loaded; each is counted once for a 50/50 split.

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