Workout Description

Why This Workout Is Very Hard

The 225/155 shoulder-to-overhead is near-maximal for most athletes, requiring singles or doubles. Combined with 200m farmer's carries in a 7-minute AMRAP creates brutal fatigue accumulation - heavy pressing after grip-intensive carries, with no built-in rest. The continuous format prevents recovery between rounds. Most athletes will struggle with the weight and many rounds will be incomplete due to the demanding combination.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Heavy shoulder-to-overhead reps combined with farmer's carries will quickly exhaust grip, shoulders, and core muscular endurance systems.
• Strength (8/10): 225/155lb overhead pressing requires substantial upper body and core strength, while heavy farmer's carries demand grip and postural strength.
• Endurance (7/10): Seven minutes of continuous work with heavy carries and overhead pressing creates significant cardiovascular demand and aerobic stress.
• Power (6/10): Shoulder-to-overhead movements can utilize leg drive and explosive hip extension, especially when fatigue sets in during the AMRAP.
• Speed (5/10): AMRAP format encourages steady pacing and efficient transitions between heavy overhead work and carries to maximize rounds completed.
• Flexibility (4/10): Overhead position requires adequate shoulder and thoracic mobility, while farmer's carries need basic hip and ankle mobility.

Movements

• Farmer Carry
• Shoulder-to-Overhead

Benchmark Notes

This is a 7-minute AMRAP with 3 shoulder-to-overhead at 225/155 lbs and a 200m farmer's carry at 50/35 lbs per round. Breaking down the movements: Shoulder-to-overhead at 225 lbs is extremely heavy (most athletes' 1RM clean & jerk range), requiring singles with significant rest between reps - approximately 8-12 seconds per rep for elite athletes, 15-20 seconds for intermediate. The 200m farmer's carry with 50 lbs per hand will take 45-60 seconds for elite athletes, 60-90 seconds for intermediate. Round 1: S2OH ~36 seconds + farmer's carry ~50 seconds + transitions ~10 seconds = ~96 seconds. Round 2: Fatigue increases S2OH to ~45 seconds, farmer's carry to ~55 seconds = ~110 seconds total time ~206 seconds. Round 3: Further fatigue increases S2OH to ~55 seconds, farmer's carry to ~65 seconds = ~130 seconds, total time ~336 seconds. Round 4: S2OH ~70 seconds, farmer's carry ~75 seconds = ~155 seconds, total time ~491 seconds. Most elite athletes will complete 4+ rounds, with the very best potentially reaching 6 rounds. The heavy loading makes this significantly more challenging than typical AMRAPs. Using Cindy (20-min bodyweight AMRAP: 25-30 rounds for elite) as a reference point and adjusting for the 7-minute duration and extremely heavy loading, elite performance drops dramatically. Final targets: L10: 6+ rounds, L5: 3.5 rounds, L1: 1.5 rounds.

Modality Profile

Both Shoulder-to-Overhead and Farmer Carry are weightlifting movements involving external load, resulting in 100% weightlifting modality