Workout Description

Why This Workout Is Medium

The 115/75lb power jerks are moderate weight for most athletes, and the single-arm plate carries provide active recovery between rounds. The 400m run offers additional recovery time. While grip fatigue will accumulate from the carries, the weights are manageable and the structure allows for pacing. Most average CrossFitters can complete this as prescribed, though it will challenge grip endurance and shoulder stability across the three rounds.

Benchmark Times for Youre the Jerk

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of power jerks combined with extended farmers carries will heavily tax upper body and grip stamina over multiple rounds.
• Endurance (7/10): Three rounds with 400m runs and continuous work creates significant cardiovascular demand, though shorter than pure endurance tests.
• Power (7/10): Power jerks are explosive Olympic lifting movements requiring significant power output, though tempered by the endurance component of multiple rounds.
• Strength (6/10): Power jerks at 115/75 lbs require moderate to heavy loading, while unilateral plate carries challenge grip and core strength significantly.
• Speed (5/10): Moderate pacing required to maintain output across three rounds, with transitions between varied movement patterns affecting overall cycle time.
• Flexibility (4/10): Power jerks demand good shoulder and hip mobility, while farmers carries require basic range of motion for upright posture.

Movements

• Power Jerk
• Farmer Carry
• Run

Benchmark Notes

This workout consists of 3 rounds of: 10 Power Jerks (115/75), 100ft Right Hand Plate Carry (25/15), 100ft Left Hand Plate Carry (25/15), and 400m Run. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: - 10 Power Jerks (115/75): At moderate load, ~3 sec per rep = 30 sec, likely done in 2-3 sets with brief rests = 35-40 sec - 100ft Right Hand Plate Carry (25/15): Unilateral carry with light plate, ~20-25 sec - 100ft Left Hand Plate Carry (25/15): Same as right hand, ~20-25 sec - 400m Run: 75-120 sec depending on fitness level - Transitions between movements: ~5-10 sec each Round 1 (fresh): Power Jerks 35 sec + Right Carry 22 sec + Left Carry 22 sec + Run 90 sec + transitions 15 sec = ~184 sec Round 2 (1.15x fatigue): Power Jerks 40 sec + Right Carry 25 sec + Left Carry 25 sec + Run 100 sec + transitions 15 sec = ~205 sec Round 3 (1.3x fatigue): Power Jerks 45 sec + Right Carry 28 sec + Left Carry 28 sec + Run 110 sec + transitions 15 sec = ~226 sec Total for average athlete (L5): ~615 sec = ~10:15 This workout combines moderate barbell work with unilateral carries and running, creating cumulative fatigue across grip, shoulders, and cardiovascular system. The single-arm carries will challenge grip and core stability progressively. I'm using Helen as a reference anchor (3 rounds with 400m runs), but this workout has more upper body emphasis and grip challenge from the carries and jerks. Helen L5 times are 630-690 sec, so this workout should be slightly faster due to lighter overall loading but similar structure. Adjusting to account for the power jerks and carries creating more upper body fatigue than Helen's kettlebell swings. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Power Jerk and Farmer Carry are both weightlifting movements (2/3), while Run is monostructural (1/3). With two weightlifting movements versus one cardio movement, weightlifting gets the larger share.