Hyrox Farmers Carry

What good looks like.

Sub-60

1:20

Elite

Sub-75

1:40

Strong age-group

Sub-90

2:00

Solid age-group

Finish your first

2:45

First-time

What to think about during the farmers carry.

1. 01

   Hand deep on the handle, full grip not hook. Lightest pressure that holds.

2. 02

   Stand tall, short fast strides at 70% of normal pace.

3. 03

   Breathe through pursed lips. 4 steps in, 2 steps out.

What costs time.

• Death-grip from the start, grip fails by metre 120.
• Long strides, destabilises the carry, wastes vertical energy.
• Hunching forward, loads the upper traps and degrades posture.

What to train this week.

• Heavy farmers walks 4 × 30 m

  At 90-100% race weight. End of strength sessions. Builds capacity.

• Dead hangs for time

  60 sec × 3 sets. Cheap, fast grip endurance.

Farmers Carry questions.