Workout Description

Why This Workout Is Medium

While 135/95lb trap bar deadlifts are moderate weight, the 20-second cap creates urgency without being crushing. The 75-second rest allows adequate recovery between rounds, preventing severe fatigue accumulation. Eight rounds provides meaningful volume but the work-to-rest ratio (roughly 1:4) keeps this manageable. Most average CrossFitters can handle this weight and rep scheme with the built-in recovery, making it a solid medium-intensity workout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume trap bar deadlifts for max reps across eight rounds will severely test posterior chain muscular endurance and grip stamina.
• Strength (6/10): 135/95lb trap bar deadlifts require significant strength, though not maximal loads. Carries also demand strength under load.
• Endurance (4/10): Eight rounds with 75-second rest periods creates moderate cardiovascular demand, but rest allows for recovery between efforts.
• Flexibility (3/10): Trap bar deadlifts require hip hinge mobility and carries need upright posture, but range of motion demands are moderate.
• Speed (3/10): 20-second time cap on carries creates urgency, but deadlifts prioritize volume over cycling speed with generous rest periods.
• Power (2/10): Minimal explosive demand as carries are steady-state and deadlifts focus on grinding out maximum repetitions rather than speed.

Movements

• Farmer Carry
• Trap Bar Deadlift

Benchmark Notes

This workout is scored by total trap bar deadlift reps across 8 rounds. Each round has a 20-second time cap with 80ft trap bar carry (135/95) followed by max trap bar deadlifts at the same weight, then 75 seconds rest. Movement analysis: The 80ft carry (approximately 27 yards) will take 8-12 seconds for most athletes, leaving 8-12 seconds for deadlifts per round. At 135/95 lbs, athletes can perform deadlifts at roughly 1-2 reps per second when fresh. Round-by-round breakdown: Rounds 1-2: 4-6 reps per round (fresh state, good technique). Rounds 3-4: 3-5 reps per round (fatigue setting in, grip becoming factor). Rounds 5-6: 2-4 reps per round (significant fatigue, longer rest between reps). Rounds 7-8: 1-3 reps per round (heavy fatigue, grip failure common). The 75-second rest allows partial recovery but grip fatigue accumulates. Total rep calculation: Elite (L9-L10): 32-40 total reps (4-5 per round average), Advanced (L6-L8): 24-32 total reps (3-4 per round average), Intermediate (L4-L5): 16-24 total reps (2-3 per round average), Beginner (L1-L3): 8-16 total reps (1-2 per round average). The workout heavily taxes grip strength and posterior chain endurance. Athletes will likely hit failure due to grip before muscular failure on the deadlifts. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

Both Farmer Carry and Trap Bar Deadlift are external load movements using weights, making this 100% Weightlifting with no Gymnastics or Monostructural components.