Strength discipline · Weights
Farmer carry
Farmer carry is a strength discipline in BYOH, trained with weights and building core and arms. Its ladder runs from 20 sec at BW/15 at Level 1 to 60 sec at BW/4 at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Farmer carry starts at Level 1 with 20 sec at BW/15. Level 5 asks for 40 sec at BW/7, and Level 9 - the last level a person can train towards - 60 sec at BW/4. The largest single jump is from Level 6 to Level 7, 45 sec at BW/6 to 50 sec at BW/5.
| Level | Target |
|---|---|
| 1 | 20 sec at BW/15 |
| 2 | 25 sec at BW/12 |
| 3 | 30 sec at BW/10 |
| 4 | 35 sec at BW/8 |
| 5 | 40 sec at BW/7 |
| 6 | 45 sec at BW/6 |
| 7 | 50 sec at BW/5 |
| 8 | 55 sec at BW/4.5 |
| 9 | 60 sec at BW/4 |
| 10 · Legend | Provisional legend benchmark |
The load is a fraction of your own bodyweight — BW÷15, BW÷12, BW÷10, BW÷8, BW÷7, BW÷6, BW÷5, BW÷4.5, BW÷4 across the ten levels — so the kilograms follow the hero rather than the table. For a female hero the upper body reference is 0.60 of that.
The record past Level 9
Farmer carry — Provisional loaded-carry gate.
Load, distance, surface and turn rules need a shared format before a final record gate is chosen. This is a provisional benchmark rather than a governed record.
How it is done
- There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One attempt, timed from the moment both dumbbells leave the ground until either touches it again.
- The set
- A single carry. You may stand still; you may not set the weights down.
- What you need
- A clear flat route of at least twenty metres, turning as needed. The load is the combined weight of both dumbbells: your bodyweight divided by the level's figure, and BYOH scales that for a female hero's reference.
- What ends it
- Setting either dumbbell down, or resting them on anything, ends the attempt.
What it builds
Farmer carry feeds Core and Arms in a hero’s record, working forearms, abdominals, glutes, hamstrings, lower back, quadriceps, traps.
- Grip & forearms
- Posterior & loaded stability
- Posterior support
- Whole-body work capacity
Farmer carry is one of 32 strength disciplines. It shares its weights requirement with 10 other strength disciplines. Core is also built by plank, side plank, hanging leg raise and 3 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- The Walking ArmouryDiscipline · Level 7
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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