Workout Description

Why This Workout Is Medium

This workout combines moderate grip endurance demands with basic movements at manageable loads. The unilateral farmers carries (35/20) will challenge grip and core stability over 400m total per round, while goblet squats and sit-ups provide active recovery between carries. The 3-round structure allows brief rest periods. Most average CrossFitters can complete as prescribed, though grip fatigue will accumulate progressively through rounds.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of goblet squats and sit-ups combined with sustained grip work from farmers carries heavily taxes muscular endurance.
• Endurance (7/10): Three rounds of continuous work with farmers carries and high-rep movements creates significant cardiovascular demand and aerobic stress.
• Strength (4/10): Moderate loading with 35/20 lb implements requires decent strength but not maximal force production capabilities.
• Speed (4/10): Steady pacing required across three rounds with transitions between unilateral carries and bilateral movements affecting rhythm.
• Flexibility (3/10): Goblet squats demand ankle and hip mobility while sit-ups require some spinal flexion range of motion.
• Power (2/10): Primarily grinding movements with farmers carries and goblet squats; minimal explosive or ballistic movement patterns required.

Movements

• Farmer Carry
• Sit-Up
• Goblet Squat

Benchmark Notes

This workout consists of 3 rounds of unilateral farmers carries (200m each hand) plus goblet squats and sit-ups. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: - 200m Left Hand Farmers Carry (35/20 lb): 60-90 sec fresh - 200m Right Hand Farmers Carry (35/20 lb): 60-90 sec fresh - 30 Goblet Squats (35/20 lb): 45-75 sec fresh - 50 Sit-Ups: 50-90 sec fresh Fresh round time: 215-345 sec (3:35-5:45) Fatigue considerations: - Round 1: 1.0x multiplier = 215-345 sec - Round 2: 1.15x multiplier (grip fatigue from carries) = 247-397 sec - Round 3: 1.3x multiplier (significant grip and core fatigue) = 280-449 sec Transition times between movements: 5-15 sec per transition, 3 transitions per round = 15-45 sec per round Total estimated times: - Elite (L10): 742 sec (12:22) - efficient carries, minimal rest - Advanced (L5): 1320 sec (22:00) - moderate pacing with brief rests - Novice (L1): 2100 sec (35:00) - frequent breaks, slower carries The unilateral nature of the farmers carries creates unique grip and stability challenges. The 35/20 lb loading is moderate but becomes challenging over 1200m total distance (600m per hand). Core fatigue from carries will significantly impact goblet squats and sit-ups in later rounds. No direct anchor match exists, but this resembles endurance-strength chippers. The grip-intensive nature and moderate loading suggests times similar to longer Hero WODs. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 2100 sec (35:00)

Modality Profile

Farmer Carry and Goblet Squat are weighted movements (W), while Sit-Up is bodyweight (G). With 2 weighted movements and 1 bodyweight movement, the breakdown is 67% Weightlifting and 33% Gymnastics.