Workout Description

Why This Workout Is Medium

The 50/35lb dumbbells are moderate loads for most CrossFitters, and the 5-rep power clean and jerk allows for manageable technique demands. The farmers carry provides active recovery between barbell cycling rounds. While 12 minutes of continuous work creates fatigue accumulation, the alternating movement pattern and reasonable loads keep this accessible to average athletes without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep power cleans and farmers carries will heavily tax grip strength, shoulders, and posterior chain muscular endurance over multiple rounds.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): Power cleans are explosive hip extension movements requiring significant power output, though farmers carry is more strength-endurance focused.
• Strength (6/10): 50/35lb dumbbells require moderate strength for power cleans and static grip strength for farmers carries, but not maximal loads.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially between the two contrasting movement patterns for maximum rounds.
• Flexibility (4/10): Power cleans demand hip and ankle mobility for receiving position, while farmers carry requires basic upright posture and shoulder stability.

Movements

• Farmer Carry
• Dumbbell Power Clean and Jerk

Benchmark Notes

This is a 12-minute AMRAP with 5 DB Power Clean and Jerks (50/35) + 50ft Farmers Carry (50/35). I'll analyze this by breaking down each movement and applying fatigue over the 12-minute duration. Movement Analysis: - DB Power Clean and Jerk (50/35): At moderate load, each rep takes approximately 3-4 seconds for recreational athletes, 2.5-3 seconds for intermediate, and 2-2.5 seconds for elite athletes - 50ft Farmers Carry (50/35): Walking pace with moderate load takes approximately 8-12 seconds for recreational, 6-8 seconds for intermediate, and 5-6 seconds for elite Round Time Calculation: - Elite (L9-L10): 5 reps × 2.2 sec + 6 sec carry + 3 sec transition = ~20 seconds per round - Intermediate (L5-L6): 5 reps × 3 sec + 8 sec carry + 5 sec transition = ~28 seconds per round - Recreational (L1-L3): 5 reps × 4 sec + 10 sec carry + 8 sec transition = ~38 seconds per round Fatigue Application: Over 12 minutes, fatigue will significantly impact performance: - Minutes 1-4: 1.0x baseline pace - Minutes 5-8: 1.1-1.2x slower (grip fatigue from carries, shoulder fatigue from clean and jerks) - Minutes 9-12: 1.3-1.5x slower (significant accumulated fatigue) Projected Round Totals: - L10 (Elite): ~20 sec/round early, degrading to ~26 sec late = 8.5-9 rounds - L5 (Intermediate): ~28 sec/round early, degrading to ~38 sec late = 6 rounds - L1 (Recreational): ~38 sec/round early, degrading to ~55 sec late = 3.5 rounds This workout doesn't match any iconic benchmarks exactly, but the combination of moderate-load barbell cycling with a carry element creates a unique grip and conditioning challenge. The farmers carry adds a significant metabolic component while pre-fatiguing the grip for the clean and jerks. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Both movements are weightlifting: Dumbbell Power Clean and Jerk uses external load (dumbbells) for Olympic lifting movement, and Farmer Carry involves carrying external weight. No gymnastics or monostructural movements present.