For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge
♀ Bodyweight barbell
♂ Bodyweight barbell
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Stimulus and Strategy:
Today’s workout is a grind. The goal is to keep moving. Push the pace of the run, but only as much as you can get back to your barbell and right to work on your back-rack carry. For the back-rack carry, take the barbell out of a rack, if possible. Otherwise, if necessary, reduce the load and take the barbell from the ground. The loading for the back-rack carry should be moderate and uncomfortable after the first 100-200 meters. Push through the doubt and challenge yourself to walk the entire distance without putting the barbell down. If you do have to put it down, remember, you’ll have to pick it back up and get it on your back. Shut out the negative thoughts and have fun with this challenge.
Scaling:
Reduce the distance of each movement. Reduce the loading of the barbell.
To reduce the complexity of the back-rack barbell carry, reduce the distance. For the walking lunge, perform a reverse lunge or reduce the range of motion.
In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the back-rack barbell carry, perform the carry with one or two dumbbells in the front-rack position. For the walking lunge, perform low box step-ups.
Intermediate option:
For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge
♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell
Beginner option:
For time:
400-meter run
200-meter back-rack barbell carry
50-meter walking lunge
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
During the back-rack carry, place your hands just outside your shoulders and drive the elbows back toward the backside of your body. This will give your upper-back muscles a better opportunity to create a shelf to support the barbell.
Resources:
Pose Running Drills | Lean and Pull
The Back-Rack Barbell Carry
The Walking Lunge
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