Workout Description
For Time
25-20-15 Deadlifts (155/105 lb)
50-40-30 Walking Lunges
50 meter Double Kettlebell Farmer's Carry (2x70/53 lb)*
Rest 1 minute
15-10-5 Deadlifts (225/155 lb)
30-20-10 Walking Lunges
50 meter Double Kettlebell Farmer's Carry (2x70/53 lb)*
*Complete the Farmer's Carry after each full set.
Why This Workout Is Hard
Two blocks of descending rep couplets (DL/Lunge) with heavy farmer's carries, separated by rest. Tests strength endurance and grip.
Benchmark Times for Walk It Out
- Elite: <31:00
- Advanced: 31:00-27:01
- Intermediate: 27:01-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Block 1: 60 DLs (155lb), 120 Lunges, 3x50m heavy Farmer's Carry (2x70lb). Block 2: 30 DLs (225lb), 60 Lunges, 3x50m heavy Farmer's Carry. This will severely tax posterior chain/grip stamina (DLs, Carries) and leg stamina (Lunges).
- Strength (8/10): Deadlifts progress from moderate (155lb) to heavy (225lb). Double kettlebell farmer's carry with 2x70/53 lbs is very heavy. Lunges are bodyweight but high volume. This WOD has a strong strength and grip strength component.
- Endurance (7/10): Two blocks of descending rep couplets (Deadlifts/Walking Lunges) with heavy double kettlebell farmer's carries after each full set, separated by 1 min rest. The carries and cumulative lifting/lunging volume create a significant strength-biased conditioning challenge.
- Power (5/10): Deadlifts, if performed with speed, are a power movement. The carries are more about sustained strength and stability.
- Speed (4/10): Efficient cycling of deadlifts and lunges is important. Moving as quickly as possible on the heavy farmer's carries without compromising grip or form is key. Utilizing the rest effectively.
- Flexibility (3/10): Requires good hamstring/hip mobility for deadlifts. Hip flexor mobility for lunges. Maintaining posture during heavy farmer's carries.
Modality Profile
A G/M workout with a gymnastics component (Handstand Walk) and a monostructural component (Run).
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