Workout Description
10 Rounds for Time
10 meter Farmers Carry (2/1.5 pood)
5 Strict Chin-Ups
10 meter Farmers Carry (2/1.5 pood)
5 Burpees
5 Deadlifts (265/185 lb)
Why This Workout Is Hard
Hero WOD. 10 rounds: heavy farmer carry (70lb), strict chin-ups, burpees, heavy DL (265lb). Tests strength/grip/conditioning.
Benchmark Times for Scottie
- Elite: <56:15
- Advanced: 56:15-48:45
- Intermediate: 48:45-40:01
- Beginner: >40:01
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Farmer's carry with 2x70/53 lbs is very heavy. Strict chin-ups require good relative pulling strength. Deadlifts at 265/185 lbs are a heavy load for 5 reps per round. This WOD is very strength-dominant.
- Stamina (8/10): Repeated heavy farmer's carries (200m total) will severely tax grip, core, and shoulder stamina. 50 strict chin-ups test strict pulling stamina. 50 heavy deadlifts test posterior chain/grip strength-stamina. 50 burpees add full-body stamina demand.
- Endurance (7/10): Ten rounds for time of 10m heavy farmer's carry (2x70/53lb), 5 strict chin-ups, another 10m heavy farmer's carry, 5 burpees, and 5 heavy deadlifts (265/185lb). The heavy carries and lifts, combined with calisthenics over 10 rounds, create a demanding strength-biased conditioning test.
- Power (5/10): Deadlifts, if performed with speed, and burpees are power movements. Maintaining power with heavy loads across 10 rounds is challenging.
- Speed (4/10): Efficient transitions and managing the heavy loads safely are more critical than raw speed on individual movements. Consistent pacing over 10 rounds is key.
- Flexibility (3/10): Requires good hamstring/hip mobility for heavy deadlifts. Full range for strict chin-ups. Maintaining posture during heavy carries. Basic burpee mobility.
Modality Profile
A G/W workout with gymnastics (Strict Chin-Ups, Burpees) and weightlifting (Farmer's Carry, Deadlifts) components.
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