Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (135/95) with grip-intensive farmers carries and skill-demanding overhead squats across 5 rounds. The unilateral carries will pre-fatigue grip and core before power snatches, making the barbell work significantly harder. Overhead squats under fatigue require mobility and stability most athletes struggle with. The continuous nature with no built-in rest creates substantial accumulation, pushing this beyond medium difficulty.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Unilateral farmers carries will exhaust grip and core stamina, while overhead squats demand sustained shoulder and leg muscular endurance.
• Endurance (7/10): Five rounds of continuous work with farmers carries and complex movements creates significant cardiovascular demand and sustained aerobic output requirements.
• Flexibility (7/10): Overhead squats demand exceptional ankle, hip, thoracic, and shoulder mobility. Power snatches require full-body range of motion.
• Strength (6/10): 135/95lb power snatches and overhead squats require moderate to heavy loading, testing both pulling and overhead strength capacity.
• Power (6/10): Power snatches are explosive hip extension movements, while lateral box jumps require reactive power and quick force production.
• Speed (4/10): Moderate pacing required due to technical movements and grip fatigue, though transitions between unilateral carries demand efficiency.

Movements

• Farmer Carry
• Power Snatch
• Lateral Box Jump
• Overhead Squat

Benchmark Notes

This is a 5-round mixed modal workout combining unilateral farmers carries, Olympic lifting, and plyometric movements. Breaking down by round: Movement Analysis: - 100m Farmers Carry (each hand): ~45-60 sec per carry when fresh, heavily grip-dependent - 2 Power Snatch (135/95): ~6-10 sec when fresh, technique-dependent - 3 Overhead Squat (135/95): ~8-12 sec when fresh, requires mobility and stability - 4 Lateral Box Jumps (24/20): ~8-12 sec when fresh Round-by-Round Breakdown: Round 1 (fresh): 200m carries (120 sec) + 2 snatches (8 sec) + 3 OHS (10 sec) + 4 box jumps (10 sec) + transitions (12 sec) = 160 sec Round 2: Grip fatigue begins, 1.1x multiplier = 176 sec Round 3: Significant grip fatigue, shoulders taxed, 1.25x multiplier = 200 sec Round 4: Heavy fatigue, potential singles on barbell, 1.4x multiplier = 224 sec Round 5: Maximum fatigue, frequent breaks, 1.6x multiplier = 256 sec Total estimated time: 160 + 176 + 200 + 224 + 256 = 1016 sec for elite athletes This workout is most similar to Helen (3 rounds with mixed modal elements) but significantly longer due to 5 rounds and grip-intensive farmers carries. Helen L10 anchor is 450-510 sec for 3 rounds. Scaling to 5 rounds with heavier grip demands: 450 × (5/3) × 1.35 (grip penalty) = ~1012 sec, confirming our calculation. Final targets - L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

4 movements total: Lateral Box Jump (G), Farmer Carry, Power Snatch, and Overhead Squat (all W). 1 gymnastics movement (25%) and 3 weightlifting movements (75%).