WOW #3: WEIGHTED CARRY MEDLEY
Pick a weight, or two. Dumbbells, kettlebells, sand-
bags, heavy rocks—anything works.
Two sets of:
- 50 yards farmer walks (carrying two weights
at your side)- 50 yards one sided walk (carry a weight
slung over either shoulder; repeat with other
side)- 50 yards overhead carry, one handed (car-
ry a weight overhead with one hand; repeat
with other hand)- 50 yards overhead carry, two handed
You’ll make a total of 12 50-yard walks. It’s brutal,
and it works your “long strength,” but it’s over
before you know it.
As you can see, these workouts test your agility,
balance, conditioning, power, physical strength,
and coordination—sometimes all at once! You’ll
notice that WOWs occasionally call for special-
ized equipment such as kettlebells, medicine
balls, ropes, sledgehammers, tires, slosh tubes,
and other creative implements or venue particu-
lars. We’ll offer alternative suggestions so that
you can complete the WOWs with some modifica-
tions. Remember, it’s all about fun and creativity
so feel free to adapt WOWs to your own imagina-
tion and surroundings.73