Workout Description

Why This Workout Is Very Hard

This 35-minute AMRAP creates extreme grip and posterior chain fatigue through continuous farmers carries totaling 2000+ feet with moderate weight, combined with 100 pull-ups and a 2000m row. The unilateral carries will create significant imbalance and core fatigue, while the pull-ups become nearly impossible after grip destruction from carries. Most athletes will struggle to maintain prescribed weight and complete meaningful rounds.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 35-minute AMRAP with rowing and continuous farmers carries creates massive cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Stamina (8/10): High volume pull-ups combined with sustained unilateral carries will exhaust grip, shoulders, and core stamina over the long workout duration.
• Strength (6/10): Moderate loads for farmers carries (50/35) and bodyweight pull-ups require significant strength endurance rather than maximal force production.
• Speed (4/10): Pacing strategy crucial for 35 minutes, but transitions between unilateral carries and pull-ups will naturally slow cycling speed.
• Flexibility (3/10): Basic shoulder mobility for pull-ups and hip/ankle mobility for carries, but no extreme range of motion demands throughout movements.
• Power (2/10): Minimal explosive demands; this is a grinding endurance test with sustained efforts rather than quick, powerful movements.

Movements

• Row
• Farmer Carry
• Pull-Up

Benchmark Notes

This is an extremely challenging 35-minute AMRAP with high-volume grip-intensive work. Breaking down by movement: 2000m Row (6:30-8:30 for most athletes), 500ft Left Hand Farmers Carry at 50/35 (2:00-3:30), 500ft Right Hand Farmers Carry (2:00-3:30), 100 Pull-Ups (4:00-8:00 with significant breaking), then repeat farmers carries (2:00-3:30 each). Total time per round: 16:30-26:30 minutes for most athletes. The grip fatigue from farmers carries will severely impact pull-up performance - expect athletes to break pull-ups into sets of 3-5 after the carries. Elite athletes might complete 1.8-2.0 rounds, while most recreational athletes will struggle to complete even one full round due to the grip demands and high volume. The combination of sustained rowing, unilateral grip work, and high-rep pull-ups creates a uniquely challenging test. Using Angie (100 pull-ups + other movements) as a reference anchor, but this workout is significantly harder due to the farmers carries and rowing component. Final targets: L10: 1.9+ rounds, L5: 1.1 rounds, L1: 0.3 rounds.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Farmer Carry (weighted external load), Pull-Up (bodyweight gymnastics). Equal distribution with slight rounding to weightlifting.