Workout Description

Why This Workout Is Medium

This partner relay format creates natural rest periods while your partner works, preventing excessive fatigue accumulation. The 50/35lb dumbbells are moderate loads for most CrossFitters across these fundamental movements. The 14-minute time cap allows for sustainable pacing rather than all-out intensity. While the farmers carry and walking lunges will challenge grip and legs, the built-in recovery from the relay structure keeps this manageable for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of farmers carries, deadlifts, and walking lunges will severely test grip endurance and total body muscular stamina.
• Endurance (7/10): 14 minutes of continuous partner relay work with heavy carries and lunges creates significant cardiovascular demand and aerobic stress.
• Strength (6/10): 50/35lb dumbbells provide moderate loading that challenges strength while allowing for sustained work over multiple rounds.
• Speed (5/10): Partner relay format requires efficient transitions and consistent pacing to maximize rounds completed within the time cap.
• Flexibility (4/10): Walking lunges demand good hip and ankle mobility, while front rack position requires adequate shoulder and wrist flexibility.
• Power (2/10): Primarily strength-endurance focused with minimal explosive movement; deadlifts have some power component but not the primary stimulus.

Movements

• Farmer Carry
• Walking Lunge
• Dumbbell Deadlift

Scaling Options

Reduce DB weight to 35/25 or 25/15 lbs to maintain movement quality. Shorten farmers carry to 100ft if grip fails early. Reduce deadlifts to 8 reps or walking lunges to 25ft. For severe scaling, remove DBs from lunges and perform bodyweight only. Consider individual work with 2-minute rounds if partner unavailable.

Scaling Explanation

Scale if unable to complete farmers carry unbroken in first 2 rounds, or if deadlift form breaks down significantly. Priority is maintaining continuous movement with proper posture. Target 8-12 minutes for scaled athletes. If completing fewer than 3 full rounds, reduce weight or distance to maintain intended aerobic stimulus.

Intended Stimulus

Moderate-duration aerobic capacity workout targeting 10-14 minutes. Primary focus on oxidative energy system with glycolytic contribution during transitions. Tests grip strength endurance, posterior chain stamina, and single-leg stability under fatigue. Partner relay format adds strategic pacing element and recovery intervals.

Coach Insight

Partners should aim for 45-60 second work intervals to maximize recovery time. Maintain upright torso during farmers carry - death grip not required, reset if needed. Keep DBs close to body on deadlifts, full hip extension each rep. Walking lunges are the recovery movement - control descent, drive through front heel. Switch partners immediately at completion of lunge segment. Each partner should complete 4-6 full rounds.

Benchmark Notes

14-minute AMRAP Partner Relay breakdown: Each round consists of 150ft Farmers Carry (50/35), 10 DB Deadlifts (50/35), and 50ft Walking Lunges with DBs front-racked. Partner relay format means one person works while the other rests. Round analysis: Fresh round time approximately 2.5-3 minutes (Farmers Carry 45-60 sec, DB Deadlifts 20-30 sec, Walking Lunges 60-90 sec, plus transitions 15-30 sec). Partner relay reduces individual fatigue but adds handoff transitions (+10-15 sec per round). Fatigue progression: Rounds 1-2 at base time, Round 3-4 +10% slower, Round 5+ +15-20% slower due to grip fatigue and leg burn. Elite athletes complete 7-8+ rounds, recreational athletes 2-3 rounds. The moderate load (50/35 DBs) allows most athletes to maintain movement but creates significant cumulative fatigue over 14 minutes.

Modality Profile

Three movements total: Farmers Carry (W), Dumbbell Deadlift (W), Walking Lunge (G). Two weightlifting movements with external load and one bodyweight gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.