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“Amaranth”

Ham Plan WOD

452 15
  • 2 Rounds for Time
  • 300/225 meter Row
  • 100 meter Kettlebell Farmer's Carry (2x35/26 lb)
  • 300/225 meter Row
  • 100 meter Kettlebell Front Rack Carry (2x35/26 lb)
  • 300/225 meter Row
  • 100 meter Kettlebell Front Rack Carry + Kettlebell Waiter Walk (2x35/26 lb)
  • Rest 1 minute

With a running clock, complete 2 rounds of the prescribed work in the order written as fast as possible (“For Time“). 

Score is the time on the clock when the last round of the Carry is completed.

Movement Standards

Kettlebell Front Rack Carry + Kettlebell Waiter Walk: Place one Kettlebell on the shoulders in a front rack position and the other one overhead, then walk the prescribed distance.

Intended Stimulus

“Amaranth” is meant to guide athletes to focus on positional and isometric strength while giving them the chance to determine their overall intensity. Stress movement quality and position during the carries. Athletes take the most away from “Amaranth” by performing larger sets on the carries and strictly holding the positional guidelines.

“Amaranth” also allows athletes to modulate their intensity based on how they feel. Educate your athletes on increasing or decreasing the intensity of this workout. Keep the carries smooth and consistent, but increase the rowing pace if desired.


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Background: We first found “Amaranth” by Ham Plan @hamplan posted on their Instagram on June 6, 2021.

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