"Lockstep"
Duration: 18:00
[For Time]:
Buy-In: 200-Meter Dumbbell Front Rack Carry
3 Rounds:
12 Dumbbell Push Press
20m Dumbbell Walking Lunge
12 V-ups
100m Single-Arm DB Overhead Carry (50m/Arm)
Cash Out: 200-Meter Farmer's Carry
Dumbbells: 50 / 35 lbs
Time Cap: 18 Minutes
MUSCULAR ENDURANCE & STABILITY
STIMULUS
- Overview: This carry-heavy workout hammers pressing and stability while the dumbbells stay in your hands almost the entire piece. Expect significant grip, shoulder, and midline fatigue.
- The front rack carry buy-in should take about 2:00. If you cannot carry it cleanly, the dumbbells are likely too heavy for the following work.
- All gym movements (push press, lunges, v-ups, and overhead carries) should be completed with no more than 1 break per movement. Each round should take 2:30 to 3:30 to complete.
- Dumbbell Walking Lunge: Hold the dumbbells at your sides in the farmer's position.
- V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
- Single-Arm Overhead Carry: Hold one dumbbell locked out overhead. Travel the full 50m on one arm, then switch arms.
- Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Should be completed in 3:00 or less.
- Intended Intensity: RPE 6-7
- Target Loading: Moderate
- Fitness Attributes Improved: Muscular Endurance & Stability
- Target Score: 14-17 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Your grip is hammered in this workout, so take steps from the beginning to mitigate that fatigue. Never grind through a set if you can feel your grip starting to give.
- Front Rack Carry: Think about pushing your shoulders into the dumbbells while keeping your elbows high and slightly outside of the dumbbells.
- We want every gym movement broken no more than once, so pick a load you could finish unbroken when fresh.
- Use the lunges and v-ups to keep moving while your pressing muscles recover from the push press and overhead carry. Hook grip the dumbbells on the lunge to save some grip for the farmer's carry.
- Overhead Carry: Press the dumbbell vertically, as if trying to push the sky away, while also pulling your shoulder back. Keep an upright torso and locked-out arm.
- Farmer's Carry: Pull your shoulders back by rotating your thumbs out. Keep your chest upright and flex your lats, so they pull your shoulder joint down into a locked position.
SUBSTITUTIONS
DOUBLE DUMBBELL FRONT RACK CARRY
- Sub Kettlebells or Barbell
- Sandbag or D-Ball Carry
- Farmer’s Carry
- 2:00 Dumbbell Front Rack March Steps
- 2:00 Dumbbell Front Rack Hold
DUMBBELL PUSH PRESS
- Reduce Loading/Reps
- Sub Kettlebells
- Barbell Push Press, @weight(75/55)
- Dumbbell Strict Press
- Kipping Handstand Push-ups
DOUBLE DUMBBELL WALKING LUNGE
- Reduce/Remove Loading
- Reduce Distance
- Sub Kettlebells, Barbell, or Weight Vest/Ruck
- Forward Lunges in Place
- Reverse Lunges
- Jumping Lunges
- Heavy Wallballs
V-UPS
- Reduce Reps
- Alternating Single-Leg V-ups
- Tuck Crunches
- Sit-ups
- Hollow Rocks
SINGLE DUMBBELL OVERHEAD CARRY
- Reduce Distance
- 1:00 Overhead Carry March in Place
- 1:00 Overhead Carry Hold
- 20-Meter Handstand Walk
- 20 Handstand Shoulder Taps Against A Wall
- 20 Plank Shoulder Taps
- 6 Wall Walks
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 2:00 Farmer’s Carry March in Place
- 2:00 Farmer’s Carry Hold
- Plate Hug Carry
MOVEMENT PREP
3:00 Easy Bike/Row/Run
* 0:05 Hard Burst Every 1:00
0:30 PVC Pass-Throughs
2-3 Rounds, Building to Workout Weight:
20m Front Rack Carry
5 Dumbbell Push Press
5-Meter Walking Lunge
5 V-ups
20m Overhead Carry (10m/Arm)