Workout Description

Why This Workout Is Medium

While the individual elements are manageable for average CrossFitters (50/35lb DBs, basic movements), the 14-minute continuous AMRAP creates steady fatigue accumulation. The partner relay format provides built-in rest periods when your partner works, preventing complete exhaustion. The grip demand from farmers carry into deadlifts adds challenge, but the moderate loading and recovery periods keep this accessible to most athletes without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Continuous farmers carries, deadlifts, and walking lunges with moderate loads will heavily tax grip strength and lower body muscular endurance.
• Endurance (7/10): 14-minute AMRAP with partner relay creates sustained cardiovascular demand, though brief rest periods during partner's turn provide some recovery.
• Speed (6/10): Partner relay format demands efficient transitions and steady pacing to maximize rounds, with quick handoffs between partners being crucial.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that challenges strength endurance rather than maximal strength, especially in deadlifts and carries.
• Flexibility (3/10): Walking lunges require hip mobility and ankle flexibility, while front rack position demands shoulder and wrist mobility for comfort.
• Power (2/10): Minimal explosive movement; farmers carries and walking lunges are slow, controlled movements focused on strength endurance rather than power.

Movements

• Farmer Carry
• Walking Lunge
• Dumbbell Deadlift

Benchmark Notes

This is a 14-minute AMRAP partner relay with 150ft farmers carry (50/35), 10 DB deadlifts (50/35), and 50ft walking lunges (50/35) with DBs in front rack position. Each round totals 200ft of loaded carries plus 10 deadlifts. Movement breakdown per round: - 150ft farmers carry: 20-30 sec for elite, 35-50 sec for recreational - 10 DB deadlifts: 15-20 sec for elite, 25-35 sec for recreational - 50ft walking lunges (front rack): 25-35 sec for elite, 40-60 sec for recreational - Transitions between movements: 5-10 sec total Round times: Elite ~65-75 sec, Intermediate ~105-125 sec, Recreational ~140-180 sec Partner relay format means one person works while other rests, so fatigue is managed but transitions between partners add 5-10 seconds per handoff. With 14 minutes available: - Elite athletes: 6.5-7.5 rounds (averaging 110-130 sec per round including partner transitions) - Intermediate: 4.5-5.5 rounds (averaging 150-180 sec per round) - Recreational: 2.5-3.5 rounds (averaging 240-300 sec per round) The moderate dumbbell weight (50/35) and combination of carries with deadlifts creates significant grip and posterior chain fatigue. The front rack walking lunges add core and shoulder stability demands. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

3 movements total: Walking Lunge (1 gymnastics bodyweight movement), Farmer Carry and Dumbbell Deadlift (2 weightlifting external load movements). Split as 33% G, 67% W.