Workout Description

Why This Workout Is Medium

While individual elements are manageable (moderate farmers hold weight, basic lunges, wall walks), the continuous 60-second isometric holds create significant grip and core fatigue that accumulates across rounds. The descending rep scheme provides some relief, but the unbroken farmers holds between movement sets prevent full recovery. Most average CrossFitters can complete as prescribed but will feel substantial fatigue accumulation, especially in grip strength by rounds 3-4.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of lunges (150 total) and sustained farmers holds will severely test muscular endurance in legs, grip, and shoulders.
• Endurance (7/10): Continuous work with minimal rest between movements creates significant cardiovascular demand, especially with grip-intensive farmers holds and wall walks.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while lunges require hip and ankle flexibility for proper positioning.
• Strength (4/10): Moderate load farmers carry and bodyweight wall walks require decent strength but not maximal force production.
• Speed (3/10): Descending rep scheme allows for some pacing strategy, but grip fatigue from farmers holds will limit transition speed.
• Power (2/10): Primarily grinding movements with farmers holds and controlled wall walks; minimal explosive or ballistic movement patterns required.

Movements

• Farmers Hold
• Reverse Lunge
• Wall Walk

Benchmark Notes

This workout consists of 5 rounds with descending rep schemes: 60-second farmers holds (50/35 lb), alternating reverse lunges (50-40-30-20-10), and wall walks (10-8-6-4-2). Total volume: 300 seconds of farmers holds, 150 reverse lunges, and 30 wall walks. Movement analysis: - Farmers Hold: Static hold requiring grip and core endurance. At 50/35 lb, this is moderate loading. Fresh state: 60 seconds achievable, but cumulative fatigue will make later rounds challenging. - Alternating Reverse Lunges: Bodyweight movement, ~1.5 sec per rep when fresh. Total 150 reps. - Wall Walks: High-skill gymnastics movement requiring shoulder stability and coordination. ~8-12 sec per rep depending on skill level. Round-by-round breakdown: Round 1: 60s hold + 75s lunges (50 reps × 1.5s) + 100s wall walks (10 × 10s) = 235s Round 2: 60s hold + 66s lunges (40 × 1.65s, 1.1x fatigue) + 88s wall walks (8 × 11s) = 214s Round 3: 60s hold + 54s lunges (30 × 1.8s, 1.2x fatigue) + 72s wall walks (6 × 12s) = 186s Round 4: 60s hold + 39s lunges (20 × 1.95s, 1.3x fatigue) + 52s wall walks (4 × 13s) = 151s Round 5: 60s hold + 22s lunges (10 × 2.2s, 1.45x fatigue) + 28s wall walks (2 × 14s) = 110s Transitions: ~5 seconds between movements, ~10 seconds between rounds = 85s total Farmers hold fatigue: Later holds will be broken, adding 10-20% time Grip fatigue impact: Wall walks become significantly harder after farmers holds Total estimated time: 896s + 85s transitions + 120s farmers hold breaks = ~1100s base time This workout is most similar to a mixed-modal endurance challenge. The closest anchor is Helen (3 rounds with varied movements) at L10: 450-510s, L5: 630-690s, L1: 900-1080s. However, this workout has 5 rounds instead of 3, includes challenging static holds, and 30 total wall walks (vs 36 pull-ups in Helen). The farmers holds add significant grip fatigue that compounds with wall walks. Adjusting from Helen anchor: +40% time due to additional rounds, static holds, and movement complexity. L10: 720s (12:00), L5: 1200s (20:00), L1: 1800s (30:00) Final targets - L10: 720s, L5: 1200s, L1: 1800s

Modality Profile

Farmers Hold is a weighted carry (W), Reverse Lunge is bodyweight (G), Wall Walk is bodyweight (G). Two gymnastics movements and one weightlifting movement gives approximately 67% G, 33% W.