Workout Description

Why This Workout Is Medium

The farmer's carry weight (50/35 per hand) is moderate for most CrossFitters, and 12 chest-to-bar pull-ups is manageable volume. However, the grip fatigue from carries will significantly impact pull-up performance across 3 rounds. The 11-minute cap provides adequate time pressure without being crushing. While grip becomes the limiting factor, the overall volume and loads remain within reach for average athletes with some strategic pacing.

Benchmark Times for Farmers Carry and C2B Pull Ups

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance demand from sustained grip strength during carries and repeated pulling motions, with minimal rest between movements.
• Endurance (7/10): Three rounds with an 11-minute cap creates significant cardiovascular demand, especially with the continuous farmer's carry and pull-up combination.
• Strength (6/10): Moderate strength requirement from 100lbs total farmer's carry load and chest-to-bar pull-ups demanding upper body pulling strength.
• Speed (6/10): Time cap creates urgency for efficient transitions and steady pacing, though movements don't allow for rapid cycling.
• Flexibility (4/10): Chest-to-bar pull-ups require good shoulder mobility and thoracic extension, while farmer's carries need basic upright posture maintenance.
• Power (2/10): Minimal explosive demand; movements are primarily strength-endurance based with controlled tempos rather than explosive cycling.

Movements

• Farmer Carry
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout consists of 3 rounds of 200m farmer's carry (50/35 lbs each hand) and 12 chest-to-bar pull-ups with an 11-minute cap. I'll analyze this movement by movement: 200m Farmer's Carry Analysis: - Fresh state: 200m farmer's carry with 100/70 lbs total load takes approximately 60-90 seconds for elite athletes, 90-120 seconds for intermediate, and 120-180 seconds for beginners - The load is moderate (50/35 per hand), allowing for steady pacing but creating significant grip and core fatigue - Round 1: 60-90 sec (fresh) - Round 2: 70-100 sec (10-15% slower due to grip fatigue) - Round 3: 80-120 sec (20-30% slower due to accumulated fatigue) 12 Chest-to-Bar Pull-ups Analysis: - Fresh state: C2B pull-ups take 1.5-2.5 seconds per rep for experienced athletes - 12 reps = 18-30 seconds when fresh, but grip fatigue from farmer's carries will significantly impact performance - Round 1: 20-35 sec (slight grip pre-fatigue from carry) - Round 2: 30-50 sec (significant grip fatigue, likely broken into 8+4 or 6+3+3) - Round 3: 40-70 sec (severe grip fatigue, likely singles or doubles) Transition Times: - Between farmer's carry and pull-ups: 5-15 seconds (equipment change, grip adjustment) - Between rounds: 10-20 seconds (brief recovery, grip shake-out) Total Time Calculation: Elite (L10): 60+20+10 + 70+30+10 + 80+40+10 = 330 seconds (5:30) Advanced (L8): 70+25+12 + 80+35+12 + 90+50+12 = 386 seconds, capped at 300 for L8 Intermediate (L5): 90+35+15 + 100+45+15 + 110+60+15 = 485 seconds, but many will hit the 11-minute (660 sec) cap Beginner (L1): Most will hit the 11-minute cap at 660 seconds This workout is similar to Helen in structure (3 rounds with running + pull-ups) but with farmer's carries instead of running and KB swings. Helen's L10 benchmark is 450-510 seconds, but this workout should be faster due to shorter distance and no KB swings. However, the grip-intensive nature of farmer's carries into C2B pull-ups creates a unique challenge. Final targets: L10: 270 sec (4:30), L5: 420 sec (7:00), L1: 660 sec (11:00 cap)

Modality Profile

Two movements: Farmer Carry (Weightlifting - external load) and Chest-to-Bar Pull-Up (Gymnastics - bodyweight). Equal split between W and G modalities.