Workout Description

Benchmark Times for SWOD

• Elite: <0:9.5
• Advanced: 0:8.5-0:7.5
• Intermediate: 0:6.5-0:5.5
• Beginner: >0:1.5

Movements

• Handstand Hold

Benchmark Notes

This is a 12-minute AMRAP with three movements that create a unique flow pattern. Analysis: (1) Max Handstand Hold - This is an isometric hold that will vary widely (15-120+ seconds). Elite athletes may hold 60-90 seconds, while beginners might manage 15-30 seconds. This creates immediate fatigue in shoulders/core. (2) 10 KB Squat Cleans (53/35) - At moderate weight, these take 1.5-2 sec per rep fresh, so 15-20 seconds per set initially. As rounds progress, expect 20-30 seconds due to fatigue from handstand holds affecting grip and shoulders. (3) 200ft Farmers Carry (53/35) - Takes 20-30 seconds fresh, but will extend to 30-45+ seconds in later rounds due to accumulated grip and postural fatigue. Round timing breakdown: Round 1: 60-90 sec handstand + 20 sec cleans + 25 sec carry + transitions = 2.5-3.5 min total. Rounds 2-3: Handstand holds decrease (30-60 sec), but cleans slow to 25 sec and carries to 35 sec = 1.5-2 min per round. Rounds 4+: Handstand holds become 15-45 sec, cleans 30+ sec with breaks, carries 40+ sec = 1.5-2.5 min per round. The workout heavily taxes grip strength and shoulder endurance, creating significant fatigue accumulation. Elite athletes might complete 8-10+ rounds, while beginners may struggle to complete 2-3 full rounds due to the handstand hold limiting factor.