Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume across three rounds. The jumping deadlifts and farmer's carries use light-moderate weights that most CrossFitters can handle. Toes to bar adds a skill element but only 10 reps per round. The unilateral farmer's carries provide natural rest periods between movements, preventing excessive fatigue accumulation. Total time around 12-15 minutes with built-in recovery makes this accessible to average athletes.

Benchmark Times for SUGAR DADDY

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demand from repeated deadlifts, toes to bar, and extended single-arm carries that will exhaust grip and core stamina.
• Endurance (6/10): Three rounds of continuous work with minimal rest creates moderate cardiovascular demand, especially during the 200m total carry distance per round.
• Flexibility (6/10): Toes to bar requires substantial shoulder and hip flexibility, while deadlifts demand good hip hinge mobility for proper movement patterns.
• Strength (5/10): Moderate load deadlifts and single-arm carries require significant strength, while toes to bar demands upper body pulling strength throughout fatigue.
• Power (4/10): Jumping deadlifts provide explosive hip extension demand, but the overall workout emphasizes sustained effort over pure explosive power output.
• Speed (3/10): Pacing is important but the carries and grip fatigue naturally slow transitions, making this more about steady work than rapid cycling.

Movements

• Farmer Carry
• Dumbbell Deadlift
• Toes-to-Bar

Benchmark Notes

This workout consists of 3 rounds of: 10 Jumping DB Deadlifts (50/35), 10 Toes to Bar, 100m Farmer's Carry Right Hand, 100m Farmer's Carry Left Hand. Since no scoring method was provided, this is scored for time completion. Movement breakdown per round: - 10 Jumping DB Deadlifts: 2.5-3 sec per rep = 25-30 sec - 10 Toes to Bar: 2-2.5 sec per rep = 20-25 sec - 100m Farmer's Carry (Right): 30-45 sec depending on pace - 100m Farmer's Carry (Left): 30-45 sec - Transitions between movements: 5-10 sec each Round 1 (fresh): 110-155 sec Round 2 (1.1x fatigue): 121-171 sec Round 3 (1.2x fatigue): 132-186 sec Total time estimate: 363-512 sec (6:03-8:32) This workout is most similar to Helen (3 rounds with mixed modalities) but shorter duration due to lighter loads and shorter carries vs 400m runs. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Given the lighter DB weight (50/35 vs typical barbell loads) and shorter carries (200m total vs 1200m running), this workout should be approximately 25-30% faster than Helen. Adjusted benchmarks: L10: 420 sec (7:00) L5: 660 sec (11:00) L1: 1080 sec (18:00) Final targets - L10: 420 sec, L5: 660 sec, L1: 1080 sec

Modality Profile

Three movements total: Dumbbell Deadlift (W), Toes-to-Bar (G), Farmer Carry (W). Two weightlifting movements and one gymnastics movement gives a 67/33 split between W and G.