STATION IMPROVEMENT
Fix Your Farmers Carry
The 200m farmers carry tests grip endurance, core stability, and walking efficiency under load. Every second you spend resting with the weights down costs you dearly.
Why Athletes Struggle with Farmers Carry
Most athletes have the leg strength for this station but lack the grip endurance to hold 24-32kg kettlebells for 200m without stopping. Poor posture (leaning forward, short strides) compounds the problem.
Targeted Improvement Exercises
1
Farmers Walk Repeats5×50m at race weight, 60s rest
Build to completing all 5 without dropping
2
Dead Hangs4×45 seconds with added weight if possible
Directly trains grip endurance
3
Suitcase Carry3×40m each hand with heavy kettlebell
Unilateral grip and core work
4
Trap Bar Holds4×30 seconds at heavy weight
Overloads your grip beyond race weight
5
Reverse Wrist Curls3×15 with light dumbbell
Strengthens forearm extensors for balanced grip
Sample Training Week
MondayFarmers walks (5×50m) + dead hangs
TuesdayEasy run + grip work
WednesdayRest
ThursdaySuitcase carries + trap bar holds
FridayFull-body strength
SaturdayHYROX simulation or long run
SundayRest
Race-Ready Benchmarks
Hit these times and you're ready for race day.
| Level | Target Time |
|---|---|
| Beginner | Under 3:30 |
| Intermediate | Under 2:30 |
| Advanced | Under 2:00 |
If You Only Have 20 Minutes
Short on time? This focused Farmers Carry session hits the key movements in 20 min.
12 min shoulder circles and wrist warm-up
24 × 100m heavy farmers carry, 60s rest
33 × 30s dead hangs
43 × 10 single-arm suitcase carries (25m each)
52 min cool-down stretch
4-Week Farmers Carry Programme
Week 1: Assessment
Week 2: Build
Week 3: Overload
Week 4: Test