Workout Description

Why This Workout Is Easy

This workout combines a static hold with a light carry over 12 minutes, creating natural rest periods. The handstand hold allows complete recovery between attempts, while the farmers carry at 50/35lbs is manageable for most athletes. The AMRAP format lets people self-regulate intensity and rest as needed. No complex skills or heavy loads create limiting factors, making this accessible to average CrossFitters.

Benchmark Times for SWOD

• Elite: <0:10.9
• Advanced: 0:9.7-0:8.6
• Intermediate: 0:7.6-0:6.7
• Beginner: >0:3.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Handstand holds test shoulder and core stamina while farmers carries challenge grip endurance and postural muscles throughout the duration.
• Strength (6/10): Handstand holds require significant upper body and core strength, while farmers carries demand grip strength and postural stability under load.
• Flexibility (5/10): Handstand position requires good shoulder mobility and thoracic extension, while farmers carries need basic hip and ankle mobility for walking.
• Endurance (4/10): Twelve minutes of continuous work with farmers carries will elevate heart rate, but handstand holds provide recovery periods between carries.
• Speed (3/10): Limited speed component as handstand holds are static and farmers carries are steady walks, though transitions between movements matter.
• Power (1/10): Minimal explosive movement; both exercises are isometric holds or steady-state carries requiring sustained muscular tension rather than power output.

Movements

• Farmer Carry
• Handstand Hold

Benchmark Notes

This is a 12-minute AMRAP with two movements: max handstand hold (facing wall) and 200ft farmers carry (50/35). Since no scoring method was provided, I'm treating this as rounds completed based on the AMRAP format. Each 'round' consists of completing both the handstand hold and farmers carry. Movement analysis: Handstand hold facing wall - this is an isometric hold that will vary greatly by skill level. Elite athletes might hold 60-90 seconds, intermediate 20-40 seconds, beginners 5-15 seconds. The 'max' nature means athletes push to failure each round. Farmers carry 200ft at 50/35 - this is a moderate load for most athletes. Fresh time would be 20-30 seconds for elite, 30-45 seconds for intermediate, 45-60 seconds for beginners. Fatigue considerations: Handstand holds will degrade significantly each round as shoulders fatigue. First round might be 60 seconds, but by round 5+ might drop to 10-15 seconds even for strong athletes. Farmers carries will also slow due to grip fatigue and overall systemic fatigue. Transition time between movements: 5-10 seconds to set up for handstand, 5-10 seconds to grab weights. Round breakdown: Round 1: HS hold 60s + transition 10s + FC 25s + transition 10s = 105s total. Round 2: HS hold 45s + transitions + FC 30s = 95s. Round 3: HS hold 30s + transitions + FC 35s = 85s. Rounds continue to degrade. Elite athletes (L9-L10) could complete 10-12 rounds, managing handstand holds efficiently and maintaining good farmers carry pace. Intermediate athletes (L5-L6) would complete 6-7 rounds as handstand holds become very short and carries slow significantly. Beginners (L1-L2) might only complete 3-4 rounds due to limited handstand ability and grip strength. No direct anchor matches this unique combination, but the 12-minute timeframe and mixed strength/skill demands suggest a moderate round count similar to scaled versions of classic AMRAPs. Final targets: L10: ~11 rounds, L5: ~6.7 rounds, L1: ~3.5 rounds.

Modality Profile

Handstand Hold is a bodyweight gymnastics movement, while Farmer Carry involves external load (weights), making this a 50/50 split between Gymnastics and Weightlifting with no monostructural component.