Workout Description

Why This Workout Is Medium

While individual elements are manageable (moderate farmers hold weight, standard wall balls), the continuous 12-minute format with no rest creates steady fatigue accumulation. The alternating grip work and leg/cardio demands prevent full recovery between stations. Most average CrossFitters can complete as prescribed but will experience significant grip fatigue and elevated heart rate throughout. The structured intervals provide brief transitions but maintain consistent work density.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Alternating farmers holds and wall balls creates severe grip and shoulder stamina demands, with wall balls adding leg endurance throughout.
• Endurance (7/10): Twelve minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as grip fatigue accumulates from farmers holds.
• Strength (4/10): Moderate loads in farmers holds and wall balls require sustained strength output rather than maximal force production.
• Flexibility (3/10): Wall balls demand hip and shoulder mobility while farmers holds require basic grip and postural positioning.
• Power (3/10): Wall balls require some explosive hip extension, but farmers holds are purely isometric with no power component.
• Speed (2/10): AMRAP format encourages steady pacing rather than fast transitions, with grip fatigue naturally limiting movement speed.

Movements

• Farmers Hold
• Wall Ball

Benchmark Notes

This workout consists of 3 rounds with 4 minutes of work per round (12 minutes total). Each round alternates between farmers holds and wall balls. Since it's scored as 'Reps', only wall ball repetitions count toward the score. Movement Analysis: - Farmers Hold: Isometric hold, no reps counted but creates significant grip and core fatigue - Wall Ball (20/14): 2-3 seconds per rep when fresh, degrading with fatigue Round-by-Round Breakdown: Round 1: Fresh state, minimal grip fatigue from farmers hold - Wall balls: ~25-30 reps/min elite, 15-20 reps/min recreational - 2 minutes total wall balls = 50-60 reps elite, 30-40 reps recreational Round 2: Moderate grip fatigue, core fatigue from previous farmers holds - Wall ball pace decreases 15-20% due to grip fatigue - Elite: 40-50 reps, Recreational: 25-30 reps Round 3: Significant accumulated fatigue - Wall ball pace decreases another 20-25% - Elite: 35-45 reps, Recreational: 20-25 reps Fatigue Considerations: - Farmers holds create grip fatigue that directly impacts wall ball performance - Core fatigue from holds affects wall ball squat and throw power - Progressive degradation across rounds due to accumulated fatigue No direct anchor match, but using Karen (150 wall balls) as reference point. Karen elite times of 420-480 seconds suggest ~20-25 wall balls per minute sustained. This workout has intermittent farmers holds creating additional fatigue, reducing wall ball pace. Final Targets: - L10 (Elite): 220-240 total reps - L5 (Average): 140-160 total reps - L1 (Beginner): 60-80 total reps

Modality Profile

Both Farmers Hold and Wall Ball are external load movements classified as Weightlifting. Farmers Hold involves carrying weighted implements, and Wall Ball uses a medicine ball with external resistance.