A good all-round exercise

[Chris Williams]

This is nothing new, but just wanted to share a very effective exercise that I throw in now & again with some good results. Basically just a variation of Farmer's walk:

I just walk a set of dumbells up the stairs at the office. Nine flights x5 with 14kgs in each hand is a great, intensive 20 min work-out for me. (I personally take the lift back down, as I have knee probs which the descent aggravates).

I like it as hits every major muscle group as well as heart & lungs, and is very much in the X-Fit "for time" mentality, as well as easily scaleable. And it is also a good one when you're travelling and the hotel has a poorly equipped gym, & you could even substitute your case/backpack for the dumbells. Finally, it is worth doing to see the faces of ur colleagues as they see you preform some crazy exercise as they're coming back from lunch

[Casey Raiford]

I just incorporated farmer walks into my trainin recently. Great move, I love it for it's simplicity. Nine flights of stairs is pretty stout, good on ya.

[Eric Helms]

Me too. I did it today as a matter of fact. I have a 30# set I use and go no less than 100m.

Run 2.25 miles
Power Clean and Press 75# 10
FW 30# 100m
Power Clean and Press 75# 8
FW 30# 100m
Power Clean and Press 75# 6
FW 30# 100m
Power Clean and Press 75# 4
FW 30# 100m
Power Clean and Press 75# 2
FW 30# 100m

then....... 7/6/5/4/3/2/1
Pull-Ups
Burpees

50 K2E
250 Crunches.

Time: 42 min.

Yeah the FW is a killer.