Workout Description

Why This Workout Is Medium

This 20-minute AMRAP combines two moderate-intensity monostructural/carry movements with built-in recovery. The 500m row takes ~2 minutes at moderate pace, while the 200m farmer's carry with light kettlebells (35/26 lb) provides active recovery for the legs while challenging grip. The movements don't significantly interfere—rowing is pulling/legs while carries are grip/core. Athletes will complete 4-5+ rounds. The limiting factor is sustained aerobic output and grip endurance, but neither element is particularly taxing in isolation.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 20-minute AMRAP combining rowing and loaded carries creates sustained cardiovascular demand. The continuous cyclical nature with no programmed rest keeps heart rate elevated throughout the entire workout duration.
• Stamina (7/10): The farmer's carry challenges grip and core stamina while rowing taxes leg and back muscular endurance. Repeated rounds accumulate significant fatigue in forearms, traps, and posterior chain.
• Strength (4/10): Moderate kettlebell loads (35/26 lb per hand) require sustained grip and core strength. Not maximal effort but heavier than bodyweight-only work, especially under fatigue.
• Speed (3/10): Pacing is important but neither movement allows for fast cycling. Row pace is self-regulated and carries require controlled walking. Transitions between movements matter most.
• Flexibility (2/10): Minimal mobility demands. Rowing requires basic hip hinge mechanics and farmer's carries need only upright posture. No extreme ranges of motion required.
• Power (2/10): Rowing involves some leg drive but at moderate intensity. Farmer's carries are slow, controlled movements. Neither movement emphasizes explosive output.

Movements

• Row
• Farmers Carry

Scaling Options

Reduce kettlebell weight to 26/18 lb or 18/12 lb to maintain unbroken carries. Shorten carry distance to 150m or 100m if grip is a major limiter. Sub 400m row if 500m creates excessive rest periods. For beginners, consider single-arm suitcase carry alternating arms at 100m. Athletes with grip limitations can use straps or sub dumbbell front rack carry.

Scaling Explanation

Scale if you cannot complete the 200m carry in under 90 seconds or need more than one break. Scale if rowing 500m takes longer than 2:30. The goal is continuous movement with minimal rest - if you're resting more than 20-30 seconds between movements, reduce the load. Prioritize maintaining steady pace over Rx weight. Target is completing at least 3 full rounds; if projected pace suggests fewer than 3 rounds, scale accordingly.

Intended Stimulus

Long-duration oxidative conditioning with sustained grip and posterior chain endurance. This 20-minute AMRAP targets aerobic capacity while challenging grip strength and midline stability. Athletes should expect 3-5 rounds depending on fitness level. The combination of rowing and loaded carries creates a unique stimulus that taxes the entire posterior chain without high-skill movements, making this an excellent aerobic builder with functional strength carryover.

Coach Insight

Pace the row at 70-75% effort - aim for 2:00-2:15 per 500m to preserve grip for the carry. On the farmer's carry, maintain tall posture with shoulders packed down and back. Take short, quick steps rather than long strides. Breathe rhythmically throughout the carry - don't hold your breath. Set kettlebells down briefly at 100m if grip is failing rather than death-gripping to failure. Transition quickly between movements but don't rush the pickup of kettlebells. Common mistakes: rowing too hard early and destroying grip, letting shoulders round forward during carry, and taking too long on transitions.

Benchmark Notes

This is a 20-minute AMRAP with two movements: 500m Row and 200m Kettlebell Farmer's Carry (2x35/26 lb). Let me break this down step by step. **Movement Analysis:** 1. **500m Row:** - Elite: 85-95 sec - Advanced: 95-110 sec - Intermediate: 110-130 sec - Novice: 130-150 sec 2. **200m Kettlebell Farmer's Carry (2x35 lb):** - This is a grip-intensive, steady-state movement - Elite pace: ~45-55 sec (fast walk with minimal breaks) - Advanced: 55-70 sec - Intermediate: 70-90 sec (may need 1-2 grip breaks) - Novice: 90-120 sec (multiple grip breaks) **Transition Time:** - Row to KB pickup: 5-10 sec - KB set down to row: 5-10 sec - Total transitions per round: 10-20 sec **Round Time Estimates (Fresh):** - Elite: 85 + 50 + 15 = ~150 sec (2:30) - Advanced: 100 + 65 + 18 = ~183 sec (3:03) - Intermediate: 120 + 80 + 20 = ~220 sec (3:40) - Novice: 140 + 105 + 25 = ~270 sec (4:30) **Fatigue Considerations:** The farmer's carry creates significant grip fatigue that compounds with rowing (grip on handle). Apply fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.15x - Rounds 5-6: 1.25x - Rounds 7+: 1.35x **Projected Rounds in 20 Minutes:** **Elite (L10):** - Round 1: 150 sec, Round 2: 150 sec, Round 3: 165 sec, Round 4: 165 sec, Round 5: 180 sec, Round 6: 180 sec - Total through 6 rounds: ~990 sec (16:30) - Remaining 210 sec allows partial round 7 (~500m row + partial carry) - **L10: ~6.5 rounds** **Advanced (L8-L9):** - Round times averaging 195-210 sec with fatigue - 5.5-6 rounds in 20 minutes **Intermediate (L5):** - Round times averaging 240-260 sec with fatigue - 4-4.5 rounds in 20 minutes **Novice (L1-L2):** - Round times averaging 300-330 sec with fatigue - 2-2.5 rounds in 20 minutes **Anchor Reference:** Comparing to Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat): - Cindy L10: 25-30 rounds (~40-48 sec/round) - Cindy L5: 15-18 rounds (~67-80 sec/round) - Cindy L1: 6-8 rounds (~150-200 sec/round) This workout has much longer round times (150-270 sec vs 40-80 sec), so fewer total rounds expected. The ratio suggests: - L10: ~6-6.5 rounds - L5: ~4-4.5 rounds - L1: ~2-2.5 rounds **Final Benchmarks (Male):** - L1: <2 rounds (struggling with grip/pacing) - L5: ~4 rounds (solid intermediate) - L10: >6 rounds (elite capacity) **Recap:** - Male L10: >6 rounds - Male L5: ~4 rounds - Male L1: <2 rounds

Modality Profile

Row is a monostructural cardio movement (M). Farmers Carry uses external load (carrying weight) making it a weightlifting movement (W). Two modalities present results in 50/50 split between M and W.