Workout Description

Why This Workout Is Hard

This 12-minute AMRAP creates significant cumulative fatigue through continuous grip-intensive movements. The farmer's carry and weighted bear crawl both tax grip strength and core stability with moderate loads, while wall balls add metabolic demand. The combination of carrying weight for 150 feet per round with no built-in rest creates substantial fatigue accumulation. Most athletes will need to break up carries and crawls frequently, making this challenging despite individually manageable elements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Farmer's carries and bear crawls will heavily tax grip strength and core stamina, while wall balls add shoulder endurance demands.
• Endurance (7/10): Twelve minutes of continuous movement with loaded carries and crawls creates significant cardiovascular demand and tests aerobic capacity throughout.
• Strength (6/10): Moderate loads of 50/35lbs for carries and crawls, plus 20/14lb wall balls require sustained strength output under fatigue.
• Speed (5/10): AMRAP format encourages steady pacing and efficient transitions between three distinct movement patterns over twelve minutes.
• Flexibility (4/10): Bear crawls demand hip and shoulder mobility, wall balls require overhead range of motion and squat depth.
• Power (3/10): Wall balls provide some explosive hip extension, but carries and crawls are primarily strength-endurance based movements.

Movements

• Wall Ball
• Weighted Bear Crawl
• Farmer Carry

Benchmark Notes

This 12-minute AMRAP combines three demanding movements: 100ft Farmer's Carry (50/35), 50ft Weighted Bear Crawl (50/35), and 10 Wall Balls (20/14). I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 100ft Farmer's Carry (50/35): At moderate pace, ~20-25 seconds for elite, 30-40 seconds for intermediate, 45-60 seconds for beginners - 50ft Weighted Bear Crawl (50/35): Very demanding, ~25-30 seconds elite, 40-50 seconds intermediate, 60-80 seconds beginners - 10 Wall Balls (20/14): ~20-25 seconds elite, 25-30 seconds intermediate, 35-45 seconds beginners Round Time Estimates (including transitions): Round 1 (fresh): Elite 70-80 sec, Intermediate 95-120 sec, Beginner 140-185 sec Rounds 2-3: Apply 1.1-1.2x fatigue multiplier Rounds 4-5: Apply 1.2-1.3x fatigue multiplier Rounds 6+: Apply 1.3-1.5x+ fatigue multiplier The weighted bear crawl is particularly taxing and will cause significant grip and core fatigue that compounds with the farmer's carry. Wall balls provide some recovery but maintain the metabolic demand. Using Cindy (20-min AMRAP) as a reference anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds, I need to adjust for the shorter time domain (12 vs 20 minutes) and much higher movement difficulty. The weighted carries make this significantly more demanding than Cindy's bodyweight movements. Projected Performance: - L10 (Elite): 7+ rounds - exceptional athletes maintaining sub-90 second rounds - L5 (Average): 5 rounds - solid CrossFitters managing 2.2-2.5 minute rounds - L1 (Beginner): 2-3 rounds - newer athletes taking 3-4+ minutes per round Final targets: L10: 7.0 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Farmer Carry and Weighted Bear Crawl are weightlifting movements using external load, while Wall Ball is also a weightlifting movement with medicine ball. Only Weighted Bear Crawl has some gymnastics elements due to the crawling pattern, giving us roughly 1/3 gymnastics and 2/3 weightlifting.