Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume across three rounds. The jumping deadlifts and farmer's carries use light-moderate weights that most CrossFitters can handle. Toes to bar adds a skill element but only 10 reps per round. The unilateral farmer's carries provide natural rest periods between movements, preventing excessive fatigue accumulation. Total time around 12-15 minutes with built-in recovery makes this accessible to average athletes.

Benchmark Times for SUGAR DADDY

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of jumping deadlifts and toes to bar combined with extended farmer's carries will severely test muscular endurance across multiple muscle groups.
• Endurance (6/10): Three rounds of continuous work with minimal rest creates moderate cardiovascular demand, especially during the 200m total carry distance per round.
• Strength (5/10): Moderate loading with 50/35lb dumbbells for deadlifts and carries requires significant strength, particularly grip strength during the unilateral farmer's carries.
• Speed (5/10): For-time format encourages steady pacing with quick transitions, though the grip-intensive nature may force slower movement speeds to maintain quality.
• Flexibility (4/10): Toes to bar demands good shoulder and hip mobility, while jumping deadlifts require adequate hip hinge flexibility for proper movement execution.
• Power (4/10): Jumping component of the deadlifts adds explosive hip extension demand, though the moderate load limits pure power expression compared to lighter weights.

Movements

• Dumbbell Deadlift
• Toes-to-Bar
• Farmer Carry

Benchmark Notes

This workout consists of 3 rounds of: 10 Jumping DB Deadlifts (50/35), 10 Toes to Bar, 100m Farmer's Carry Right Hand, 100m Farmer's Carry Left Hand. Since no scoring method was provided, this is scored for time completion. Movement breakdown per round: - 10 Jumping DB Deadlifts: 2.5-3 sec per rep = 25-30 sec - 10 Toes to Bar: 2-2.5 sec per rep = 20-25 sec - 100m Farmer's Carry (Right): 30-45 sec depending on pace - 100m Farmer's Carry (Left): 30-45 sec - Transitions between movements: 5-10 sec each Round 1 (fresh): 25 + 20 + 30 + 30 + 15 sec transitions = 120 sec Round 2 (1.15x fatigue): 138 sec Round 3 (1.3x fatigue): 156 sec Total base time: ~414 sec for elite level This workout is most similar to a medium-duration chipper with mixed modalities. The farmer's carries will significantly tax grip strength, affecting the toes-to-bar performance in subsequent rounds. The jumping deadlifts add a plyometric element that will accumulate fatigue. Compared to Helen (3 rounds, 7:30-8:30 for elite), this workout has less running volume but more grip-intensive work. Adjusting Helen's anchor proportionally: Helen L10 is 450-510 sec, but this workout has shorter carries vs 400m runs, so targeting slightly faster times. Final targets - L10: 420 sec (7:00), L5: 660 sec (11:00), L1: 1080 sec (18:00)

Modality Profile

Three movements total: Dumbbell Deadlift (W), Toes-to-Bar (G), Farmer Carry (W). Two weightlifting movements and one gymnastics movement gives a 67/33 split between W and G.