Workout Description

Why This Workout Is Medium

While individual elements are moderate (50/35lb weights, basic movements), the relay format provides built-in recovery as partners alternate. Each round takes ~2-3 minutes with equal rest, preventing significant fatigue accumulation. The farmer's and overhead carries will challenge grip/shoulders, but the wall balls and power cleans remain manageable throughout. Most average CrossFitters can maintain the prescribed weights for the full 14 minutes without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of carries, wall balls, and power cleans will heavily tax grip strength, shoulders, and legs throughout the workout.
• Endurance (7/10): 14-minute AMRAP with relay format creates sustained cardiovascular demand, though partner rest periods provide some recovery between rounds.
• Strength (6/10): 50/35lb loads for carries and power cleans require moderate strength, especially when fatigued from continuous work.
• Speed (6/10): Quick transitions between movements and efficient handoffs with partner are crucial for maximizing rounds in the time cap.
• Power (5/10): DB power cleans are explosive movements, wall balls require some power output, but carries are more strength endurance focused.
• Flexibility (4/10): Power cleans demand hip and shoulder mobility, overhead carries require shoulder flexibility, wall balls need squat depth.

Movements

• Wall Ball
• Farmer Carry
• Dumbbell Power Clean
• Overhead Carry

Benchmark Notes

This is a 14-minute partner relay AMRAP with moderate loading. Each partner completes: 30ft Farmer's Carry (50/35), 10 Wall Balls (20/14), 10 DB Power Cleans (50/35), 30ft Overhead Carry (50/35). Movement analysis: Farmer's Carry 30ft takes ~8-12 sec, Wall Balls at 2.5-3 sec/rep = 25-30 sec, DB Power Cleans at 2.5-3 sec/rep = 25-30 sec, Overhead Carry 30ft takes ~10-15 sec. Total per partner per round: 68-87 seconds fresh. With transitions (5-8 sec between movements) and partner tags (3-5 sec), each complete cycle takes ~85-110 seconds. Fatigue multipliers: Round 1-2 at 1.0x, Round 3-4 at 1.1x, Round 5-6 at 1.25x, Round 7+ at 1.4x+. The moderate weights (50/35 DB, 20/14 WB) allow sustained effort but create cumulative fatigue. Elite teams can maintain ~75-80 sec/round early, degrading to 90-100 sec later. Average teams start at 95-105 sec, degrading to 120+ sec. In 14 minutes (840 seconds), elite teams complete 10-11 rounds, average teams 6-7 rounds, beginners 3-4 rounds. This aligns with typical partner AMRAP patterns where coordination and pacing become critical factors. No direct anchor match, but similar intensity to scaled versions of partner workouts with moderate loading.

Modality Profile

All four movements (Farmer Carry, Wall Ball, Dumbbell Power Clean, Overhead Carry) involve external load and are classified as Weightlifting movements.