Workout Description

Why This Workout Is Medium

This workout uses moderate weights (50/35lbs) with manageable volume across fundamental movements. The 400m farmer's carry will create grip and core fatigue that carries into subsequent exercises, but the descending rep scheme (30-20-10) allows for natural recovery. Most average CrossFitters can complete this as prescribed in 12-15 minutes, though grip will be the limiting factor by the final jerks.

Benchmark Times for All the DBs

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of grip-intensive movements with farmer's carry and dumbbell work will severely test muscular endurance, especially forearms and shoulders.
• Power (7/10): Power cleans and jerks are explosive movements requiring rapid force development, though tempered by fatigue from preceding work.
• Endurance (6/10): The 400m carry plus continuous movement pattern creates moderate cardiovascular demand, though not purely aerobic due to strength components.
• Strength (6/10): 50/35lb dumbbells provide moderate loading across multiple compound movements, testing functional strength without being maximal effort.
• Speed (5/10): For-time format encourages steady pacing, but grip fatigue and movement complexity will limit cycling speed through later movements.
• Flexibility (4/10): Hang power cleans and jerks require decent shoulder and hip mobility, while farmer's carry demands upright posture maintenance.

Movements

• Dumbbell Power Jerk
• Farmer Carry
• Dumbbell Hang Power Clean

Benchmark Notes

This workout combines a 400m farmer's carry with descending dumbbell work (30-20-10 reps). I'll analyze each component: 400m Farmer's Carry (50/35 lbs): This is a significant grip and core challenge. Elite athletes might complete this in 90-120 seconds, while recreational athletes could take 180-240 seconds. The moderate load allows for continuous movement but will create substantial grip fatigue. Dumbbell Complex (30 Suitcase DL + 20 Hang Power Clean + 10 Power Jerk): Using the same DBs throughout creates efficiency but compounds grip fatigue. Fresh times per movement: Suitcase DL ~1.5 sec/rep, Hang Power Clean ~2.5 sec/rep, Power Jerk ~3 sec/rep. Total fresh time: 45+50+30 = 125 seconds. Fatigue Analysis: The farmer's carry will significantly impact grip strength for the subsequent DB work. I estimate a 40-50% time penalty on the DB movements due to grip fatigue and the metabolic demand from the carry. This pushes the DB portion to 175-190 seconds for most athletes. Transitions: Minimal equipment changes, approximately 5-10 seconds total. Total Time Estimates: - Elite (L9-L10): 360-420 seconds (6:00-7:00) - Advanced (L7-L8): 480-540 seconds (8:00-9:00) - Intermediate (L5-L6): 600-720 seconds (10:00-12:00) - Recreational (L1-L3): 840-1080 seconds (14:00-18:00) This workout doesn't match any classic benchmarks exactly, but the grip-intensive nature and moderate loading creates a unique challenge. The combination of sustained carry with technical DB movements under fatigue creates a longer time domain than typical DB workouts. Final targets - Male: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

All four movements (Farmer Carry, Suitcase Deadlift, Dumbbell Hang Power Clean, Dumbbell Power Jerk) involve external load and are classified as Weightlifting movements.