The Hotshot Wake Up

Share this post

Weekly workout

thehotshotwakeup.substack.com

Weekly workout

Farmer strength.

The Hotshot Wake Up
Mar 1, 2022
5
Share this post

Weekly workout

thehotshotwakeup.substack.com

It’s March. If you feel like you are behind it’s because you probably are. A lot of you are probably right on schedule. The reality is the season is 1 month closer to starting. The more prepared you get now the better you will feel during critical and throughout the year. I’ve put together a workout that builds that “farmer’s strength”.

Enjoy!

Before we get started drink a glass of water and a protein shake at least 30 mins before the workout starts.

Ok cool, let’s go.

  • Run a warm up mile. Start slow and build your speed to a near sprint by the end.

  • Loosen up with dynamic stretching. Take your time to really get the body ready.

  • We have a total 5 rounds

Round 1: 3 sets

  • 20 box step ups with a 40 pound sand bag or fire pack.

  • 10 medicine ball slams

  • 1 min wall sit

Round 2: 3 sets

  • Farmers carry with 35lbs in each hand. (Around the track or gym)

  • 7 pull ups

  • 15 dips

Round 3: 3 sets

Keep reading with a 7-day free trial

Subscribe to The Hotshot Wake Up to keep reading this post and get 7 days of free access to the full post archives.

Already a paid subscriber? Sign in
© 2023 The Hotshot Wake Up
Privacy ∙ Terms ∙ Collection notice
Start WritingGet the app
Substack is the home for great writing