Training Details
Six Reps Per Side Was Plenty
The first single dumbbell-to-shoulder set was written for six reps, but I was not sure whether that meant six total, six on my primary side, or six per arm. I chose six per arm with 60 pounds.
That answered the question in one sense. Six per arm was exhausting.
For the next set, I moved to 70 pounds and completed 6 reps per arm, alternating sides. The final event set was more straightforward: ten repetitions in 60 seconds, all performed with my right arm.
Carries and the Finish
The second half of the session stayed focused on moving weight. The farmer’s carries progressed from 80-pound dumbbells to 100-pound dumbbells over 60 feet. The Zercher carries climbed from 95 to 135 pounds over 50 feet.
I finished the main work with four cable backward walks using the Rogue chest harness. The final set extended the time cap to 90 seconds at 50 pounds. A six-minute treadmill walk closed the session.
The workout included plenty of event-specific work, but the most memorable detail was much simpler: the difference between six total repetitions and six repetitions per side is not small.
Complete Workout Log
| Exercise | Set | Weight / Settings | Reps / Time | RPE |
|---|---|---|---|---|
| Elliptical Cross Trainer | A | BW; Resistance 4; Incline 4 | 8 minutes | |
| Cat Cow | A | BW | 8 | 1 |
| Quadruped Rock Back | A | BW | 8 | 1 |
| Dead Bug | A | BW | 6 | 1 |
| Barbell High Pull | A | 45 lb | 8 | 4 |
| Barbell High Pull | B | 75 lb | 8 | 5 |
| Barbell High Pull | C | 95 lb | 5 | 6 |
| Barbell High Pull | D | 95 lb | 5 | 7 |
| Barbell High Pull | E | 95 lb | 5 | 8 |
| Clean & Push Press | A | 45 lb | 5 | 2 |
| Clean & Push Press | B | 75 lb | 4 | 3 |
| Clean & Push Press | C | 95 lb | 4 | 4 |
| Clean & Push Press | D | 115 lb; Belt | 4 | 5 |
| Clean & Push Press | E | 125 lb; Belt | 4 | 6 |
| Clean & Push Press | F | 125 lb; Belt | 4 | 7 |
| Single Dumbbell to Shoulder | A | 60 lb | 6 per arm | 5 |
| Single Dumbbell to Shoulder | B | 70 lb | 6 per arm, alternating | 6 |
| Single Dumbbell to Shoulder | C | 70 lb | 10 in 60 sec., right arm | 7 |
| Farmer’s Carry | A | 80s | 60 ft | 5 |
| Farmer’s Carry | B | 90s | 60 ft | 6 |
| Farmer’s Carry | C | 100s | 60 ft | 7 |
| Zercher Carry | A | 95 lb | 50 ft | 5 |
| Zercher Carry | B | 115 lb | 50 ft | 6 |
| Zercher Carry | C | 135 lb; Belt | 50 ft | 7 |
| Cable Backward Walk | A | 40 lb; Rogue chest harness | 30 sec. | 4 |
| Cable Backward Walk | B | 50 lb; Rogue chest harness | 30 sec. | 5 |
| Cable Backward Walk | C | 60 lb; Rogue chest harness | 30 sec. | 6 |
| Cable Backward Walk | D | 50 lb; Rogue chest harness | 90 sec. | 7 |
| Treadmill | A | BW; 2.5 mph; Incline 0% | 6 minutes |
FERRAXIS WORKS 
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