Workout Description

Why This Workout Is Very Hard

The relay pairs short, high-power bike efforts with heavy barbell work (5 DL @315/205 and 5 bench @155/105) plus a loaded 100ft farmers carry across a 35-minute continuous window. Even with partner rest, repeated heavy deadlifts and carries will rapidly tax grip and the posterior chain, while benching under accumulated fatigue limits output. Sustained intensity and heavy loads make this Very Hard for the average CrossFitter.

Movements

• Farmer Carry
• Calorie Bike
• Bench Press
• Deadlift

Scaling Options

Weight reductions: use load percentages — 75% of Rx (approx. 235/155 lb DL for men / 155/115 for women), 60% of Rx (185/125 DL men / 125/85 women) or 40% for beginners. Bench scale similarly to 75/60/40% or use dumbbells: e.g., 115/75 -> 65/45. Movement substitutions: deadlift → trap bar or kettlebell deadlift (easier back stress), kettlebell farmer carry or single KB suitcase carry instead of heavy double farmers, bench press → floor press or dumbbell press or push-ups against an elevated surface; bike calories → reduce to 7/5/4 or swap for ROW calories at equivalent intensity. Volume modifications: shorten session to 25 or 20 minutes for less conditioned athletes, reduce farmers carry distance to 50 ft or 2 x 25 ft, or cut number of relay rounds. Time adjustments: if 35 minutes is too long, run a 25-minute partner relay; if you want more aerobic stimulus, keep 35 but reduce loads by one scaling tier.

Scaling Explanation

When to scale: scale when you see technical breakdown (rounded lumbar spine on deadlift, butt lift/arching on bench, inability to re-set grip on farmers carry), repeated failed reps, heart rate/respiration that prevents safe bracing, or when athletes cannot complete the 5s without grinding form. Prioritize technique and safety over load — keep the intended stimulus by preserving intensity relative to ability (shorter rests, preserve pacing) rather than keeping absolute weight. Target effort: for Rx athletes aim to sustain RPE 7–8 on working intervals and consistent rounds across the 35 minutes; scaled athletes should target RPE 6–7 with clean reps and minimal technical breakdown. A practical benchmark: each partner should be able to complete their sequence in 60–120 seconds repeatedly (with recovery while partner works). If sequences regularly take >>2 minutes or form collapses, drop load or volume.

Intended Stimulus

Long-duration partner work capacity with repeated heavy strength efforts — a mixed oxidative/glycolytic stimulus over ~35 minutes. Primary targets are strength endurance (repeated 5-rep max efforts), aerobic capacity (repeated bike efforts and carries) and the ability to recover between high‑effort bouts. Time domain: moderate-long (work intervals and recovery repeated across 35 minutes). Energy systems: primarily oxidative with repeated glycolytic spikes when lifting/biking hard. Primary challenge: maintaining strength and technique under accumulating fatigue (conditioning + mental toughness).

Coach Insight

Pacing strategy: treat this like a relay where one partner works while the other recovers — push the bike hard enough to create advantage but avoid full sprinting every interval. Aim for sustainable hard efforts (RPE 7–8) on lifts and controlled hard efforts on the bike so you can turn over rounds consistently across 35 minutes. Movement & technique cues: deadlift — big belly breath, brace, tight lats, hip hinge first then lockout with hips; keep the bar close. Farmers carry — tall chest, shoulders back, steady short steps, breathe through each 25–50 ft segment and don’t overgrip; re-grip quickly rather than dropping and resetting. Bench press — tight setup, scapula retracted, feet driven, strong leg drive and a controlled descent; press through the feet and exhale on the press. Bike — use smooth, seated or short standing pushes; avoid sprinting into lactate that ruins your next set. Common mistakes to avoid: going too hard on the bike early and trashing your deadlift/bench technique; rounding the back on heavy deadlifts; letting carries grind into the hands (sacrifice load for controlled distance); sloppy bench set up leading to failed reps; poor communication so transitions slow. Rep-scheme suggestions: keep the 5s as small clusters if load is heavy — deadlift 3+2 or 2-2-1; bench 3+2 or 2-1-1-1 if pressing heavy; farmers carry can be broken into two 50 ft segments or 4 x 25 ft if needed. Set barbells ahead of time so partners switch quickly.