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Farmers Cardio 2.0

Synergy Fitness – Functional Training: Tu/Th/Sat


Ankles & Hips

Skill Warm Up

Test max ring dips (kipping allowed)

*if unable to do ring dips, use the dip bars

*if unable to do dips, perform 3 sets of 6-8 reps


Front Squat (1 – 1 – 1 – 1 – 1 – 1 – 1; 7 Sets of 1 Rep)

“Strong Effort” – Increasing Load Each Set


Metcon (Distance)

“Farmers Cardio 2.0”

7 min Partner AMMAP (As many Meters as possible)

44/26lb KB’s

With a partner, “farmer carry” (hands at your sides) 1 pair of KB as far as possible in 7 minutes.

Partners take turns but partner must carry the entire load – both KB’s and the partners must stick together as they move.

Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).
Coaching Tips:

Don’t try and be a hero and go super long for each set.

You are better off running faster and switching off more often.

(Practice an efficient switch off before the MetCon starts.) I

f one person is more skilled at this than the other, they should carry the weights more so that the team goes farther!


Metcon (AMRAP – Reps)

2 min row for max cals

1 min max wall balls 20/14

2 min row for max cals

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