Workout Description

Why This Workout Is Easy

Despite the long duration, the loads are light to moderate for most athletes. The 135 lb deadlift is roughly 50% bodyweight, and even the heaviest set at 225 lb is a load most athletes can cycle efficiently. The alternating high/low rep structure (12-6-3) allows recovery between heavier pulls, and the farmers carry provides active rest for the posterior chain.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume deadlifts and continuous carries challenge muscular stamina, particularly in posterior chain and grip
• Endurance (7/10): 40-minute sustained effort builds aerobic capacity and muscular endurance through repeated submaximal efforts
• Strength (5/10): Moderate loads with ascending weight pattern develops strength-endurance rather than maximal strength
• Flexibility (3/10): Deadlift hip hinge requires adequate hamstring and hip mobility; no extreme range of motion demands
• Power (3/10): Light loads and controlled pacing minimize power output demands; focus is endurance over explosiveness
• Speed (2/10): Long duration and controlled pacing intention mean speed is not a primary component

Movements

• Deadlift
• Farmers Carry

Scaling Options

Scale to 95/65 lb, 115/85 lb, 135/95 lb for deadlifts. Use 35/26 lb kettlebells for farmers carry. Athletes should be able to complete all deadlift sets unbroken when fresh.

Scaling Explanation

These loads preserve the ascending ladder stimulus while keeping intensity manageable for a 40-minute effort. The focus remains on maintaining quality hip hinge mechanics under accumulating fatigue rather than grinding through heavy singles.

Intended Stimulus

This workout targets muscular endurance and positional stamina through the posterior chain. The descending rep scheme with ascending loads creates a unique barbell efficiency challenge—athletes must maintain crisp hip hinge mechanics as weights increase, then recover during the carry. The 40-minute timeframe emphasizes aerobic base building and pacing discipline rather than all-out intensity. Expect a controlled heart rate with localized fatigue in the hamstrings, glutes, and grip.

Coach Insight

Start conservatively—your first 15 minutes should feel almost too easy. The trap is going unbroken on everything early and paying for it after round 5. Break the 12s into 6-6 from the start, take the 6s unbroken, and singles are fine for the triples if needed. The farmers carry is your recovery—walk tall, breathe deep, shake out grip tension. Your limiting factor will be grip and lower back fatigue around the 25-minute mark. When you feel the lumbar pump building, slow down the carry pace and reset your brace before each deadlift set. Negative split this: rounds 6+ should match or beat your early pace.

Benchmark Notes

For a 40-minute AMRAP with ~21 deadlifts and a 200m carry per round, each round takes approximately 3-4 minutes for intermediate athletes. Level 10 (12+ rounds) represents elite pacing and efficiency—completing a round every 3:20 or faster. Level 5-6 (7-8 rounds) is appropriate for recreational athletes who maintain steady but deliberate pacing. Level 1 (4 rounds) accounts for beginners who need longer rest periods and may struggle with grip fatigue.

Modality Profile

This workout is pure weightlifting modality. Deadlifts are a foundational barbell movement, and farmers carries are a loaded carry variation. Both movements involve external load and fall squarely in the weightlifting category. No gymnastics or monostructural cardio elements are present.