Workout Description

Why This Workout Is Easy

Despite moderate dumbbell weight (50/35), the team relay format provides substantial built-in rest - each athlete works ~90 seconds then rests ~90 seconds while their partner goes. The movements are fundamental and don't significantly interfere with each other. Total work time per person is only ~5 minutes over 10 minutes, making this very manageable for average CrossFitters with the natural pacing and recovery.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of farmers carries and walking lunges will test grip and leg stamina significantly over the relay duration.
• Speed (7/10): Relay format emphasizes quick transitions and maintaining pace under fatigue, with partners pushing each other's intensity.
• Endurance (6/10): Ten minutes of continuous work with minimal rest between partners creates moderate cardiovascular demand, though relay format provides some recovery.
• Strength (6/10): Moderate dumbbell weight for carries, cleans, and lunges requires substantial strength endurance throughout multiple muscle groups.
• Power (5/10): Dumbbell power cleans are explosive movements, but farmers carries and lunges are more grind-based, creating mixed power demands.
• Flexibility (4/10): Power cleans demand hip and ankle mobility, while walking lunges require moderate hip flexor and ankle range of motion.

Movements

• Farmer Carry
• Dumbbell Power Clean
• Walking Lunge

Scaling Options

Reduce dumbbell weight to 35/25 lbs or 25/15 lbs. Substitute single DB farmers carry (one in each hand becomes one DB carried in front). Reduce power cleans to 5-8 reps. Scale lunges to bodyweight or reduce to 30-40 reps. For deconditioned athletes, reduce time to 8 minutes.

Scaling Explanation

Scale if athlete cannot complete 5 unbroken power cleans at prescribed weight or struggles with 50lb farmers carry for full distance. Goal is continuous movement with minimal rest beyond partner transitions. Most teams should complete 2+ full rounds. Prioritize movement quality over speed - poor form on lunges or power cleans increases injury risk significantly.

Intended Stimulus

Moderate-intensity glycolytic workout targeting 10 minutes. Tests grip strength endurance, unilateral leg strength, and coordination under fatigue. Primary challenge is muscular endurance with cardiovascular stress from relay format and minimal rest between partners.

Coach Insight

Teams should aim for 2-3 complete rounds. Partner A completes all three movements, then Partner B goes. Rest while partner works - use this time to shake out grip and prepare mentally. Keep farmers carry weights close to body, maintain upright torso. Power cleans should be touch-and-go when possible. Walking lunges - focus on full depth and knee tracking, alternate legs each rep. Transitions between movements should be quick but controlled.

Benchmark Notes

This is a 10-minute AMRAP relay with teams of 2. Each round consists of: 50ft Farmers Carry (50/35), 10 DB Power Clean (50/35), 50 Walking Lunges (50/35). Movement analysis: Farmers Carry takes 8-12 seconds fresh, DB Power Clean takes 2-3 sec per rep (20-30 sec total), Walking Lunges take 1.5-2 sec per rep (75-100 sec total). Total round time fresh: 103-142 seconds. With partner rest periods and fatigue accumulation, effective work rate is roughly 50% of the 10-minute window per person (5 minutes active). Round 1: 103-142 sec, Round 2: 110-155 sec (fatigue +7%), Round 3: 120-170 sec (fatigue +15%), Round 4: 135-190 sec (fatigue +25%). Transitions between movements add 5-10 seconds per round. Elite teams complete 5.5-6+ rounds, intermediate teams 3.5-4.5 rounds, beginners 1.5-2.5 rounds. The relay format allows for brief recovery while partner works, preventing complete muscular failure.

Modality Profile

Farmers Carry and Dumbbell Power Clean are weightlifting movements with external load (2 movements), Walking Lunge is a bodyweight gymnastics movement (1 movement). With 3 total movements: 1/3 gymnastics (33%) and 2/3 weightlifting (67%).