Workout Description

Benchmark Times for SWOD

• Elite: <0:9.5
• Advanced: 0:8.5-0:7.5
• Intermediate: 0:6.5-0:5.5
• Beginner: >0:1.5

Movements

• Handstand Hold

Benchmark Notes

This 12-minute AMRAP alternates between Max Handstand Hold and 200ft Farmers Carry. Round 1: Handstand hold 15-45 sec (beginners focus on short holds, advanced athletes can hold 30+ sec), then 200ft farmers carry takes 45-75 sec depending on weight selection and walking speed. Total round time 60-120 sec. Round 2-3: Handstand holds decrease by 15-25% due to shoulder fatigue (12-35 sec), farmers carry times increase by 10-15% as grip and core fatigue accumulate (50-85 sec). Round 4-6: Significant fatigue sets in - handstand holds drop to 8-25 sec, farmers carries slow considerably (55-95 sec per round). Round 7+: Advanced athletes continue with shorter holds (5-20 sec) but maintain movement, recreational athletes may need extended rest between movements. Transition time between movements is minimal (3-8 sec) as they're in same area. Elite athletes can maintain 10+ rounds with consistent 50-60 sec handstand holds and sub-45 sec farmers carries. Intermediate athletes typically achieve 5-7 rounds. Beginners may only complete 2-3 full rounds focusing on movement quality over speed.