Workout Description

Why This Workout Is Hard

While 135/95lb trap bar movements are moderate weights, the format creates significant fatigue accumulation. The 20-second cap forces athletes to move quickly through the carry, immediately transitioning to max deadlifts with compromised grip and posterior chain. Eight rounds with only 75 seconds rest prevents full recovery. The combination of time pressure, continuous grip demands, and forced high intensity makes this substantially harder than the individual elements suggest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Maximizing deadlifts after an 80ft carry in each round heavily taxes posterior chain muscular endurance and grip stamina across 8 rounds.
• Strength (6/10): 135/95lb trap bar deadlifts require significant strength output, especially when fatigued from the carry and accumulated volume over 8 rounds.
• Endurance (4/10): Multiple rounds with short work periods and adequate rest create moderate aerobic demand, but the 75-second rest periods allow for significant recovery.
• Flexibility (3/10): Trap bar deadlifts and carries require moderate hip hinge mobility and thoracic extension, but not extreme range of motion demands.
• Speed (3/10): Limited speed demand due to 20-second caps and rest periods, though efficient transitions between carry and deadlifts matter within rounds.
• Power (2/10): Minimal power requirement as carries are steady-state and deadlifts focus on strength endurance rather than explosive triple extension.

Movements

• Farmer Carry
• Trap Bar Deadlift

Benchmark Notes

This workout is scored by total trap bar deadlift reps across 8 rounds. Each round has a 20-second work period with 75 seconds rest. Round analysis: Round 1-2 (fresh): Elite athletes can hit 4-5 deadlifts per round at 135/95 lbs in 20 seconds after the carry. Round 3-4 (mild fatigue): 1.1x fatigue factor reduces to 3-4 reps per round. Round 5-6 (moderate fatigue): 1.2x fatigue factor reduces to 3 reps per round. Round 7-8 (high fatigue): 1.3x fatigue factor reduces to 2-3 reps per round. The 80ft trap bar carry takes 8-12 seconds, leaving 8-12 seconds for deadlifts each round. Rest periods are sufficient for partial recovery but cumulative fatigue builds. Total rep calculation: Elite (L10): 32-40 reps total, Advanced (L8-L9): 24-32 reps, Intermediate (L5-L7): 16-24 reps, Novice (L2-L4): 8-16 reps, Beginner (L1): 6-8 reps. The 80ft carry significantly impacts available deadlift time and adds grip/posterior chain pre-fatigue.

Modality Profile

Both movements (Trap Bar Carry and Trap Bar Deadlift) are external load weightlifting movements, making this 100% weightlifting workout