Workout Description

Why This Workout Is Medium

This partner workout provides built-in recovery while one partner works. The farmers carry and walking lunges are moderate loads with manageable distances, while 10 wall balls is low volume. The 14-minute time cap prevents excessive fatigue accumulation. Though continuous movement during work periods creates some challenge, the alternating format and fundamental movements make this accessible to average CrossFitters without significant scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of farmers carries, walking lunges, and wall balls will heavily tax grip, leg, and shoulder stamina over multiple rounds.
• Endurance (7/10): 14-minute AMRAP with partner alternation creates sustained cardiovascular demand, though brief rest periods during partner switches provide some recovery.
• Speed (6/10): Partner format encourages maintaining pace during work periods, with quick transitions between movements and partners being crucial for maximizing rounds.
• Strength (4/10): Moderate loads on farmers carry and wall balls require decent strength, but not maximal effort. Walking lunges are bodyweight only.
• Flexibility (4/10): Walking lunges demand good hip and ankle mobility, wall balls require overhead range of motion, farmers carry needs basic positioning.
• Power (3/10): Wall balls provide some explosive hip extension, but farmers carries and lunges are more grinding movements with minimal power demands.

Movements

• Farmer Carry
• Walking Lunge
• Wall Ball

Benchmark Notes

This is a 14-minute partner AMRAP where partners alternate through a sequence of 100ft farmers carry (50/35), 50ft walking lunges, 10 wall balls (20/14), and 50ft walking lunges. I'll analyze this by breaking down the movement times and applying partner workout dynamics. Movement Analysis: - 100ft Farmers Carry (50/35): 15-25 seconds depending on fitness level - 50ft Walking Lunges: 20-30 seconds - 10 Wall Balls (20/14): 15-25 seconds - 50ft Walking Lunges: 20-30 seconds Total sequence time: 70-110 seconds per partner per round Partner Dynamics: In partner AMRAPs, there's built-in rest while your partner works. This allows for higher intensity during work periods and reduces normal fatigue accumulation. Each partner gets approximately 70-110 seconds of rest between their turns. Round Breakdown: - Rounds 1-2: Partners work at high intensity with full rest, 70-80 seconds per sequence - Rounds 3-4: Slight fatigue sets in, 75-85 seconds per sequence - Rounds 5-6: Moderate fatigue, 80-90 seconds per sequence - Rounds 7+: Significant fatigue, 85-100+ seconds per sequence With 14 minutes (840 seconds) available and accounting for transitions between partners (5-10 seconds), elite athletes can maintain faster paces due to the rest periods. The closest anchor is Cindy (20-minute AMRAP), but this workout has built-in rest and different movement patterns. Calculated Performance Levels: - L10 (Elite): 7+ rounds - can maintain sub-75 second sequences with minimal fatigue - L5 (Average): 4.8 rounds - moderate pacing with typical fatigue patterns - L1 (Beginner): 2.5 rounds - slower movement execution, longer transitions Final targets: L10: 7+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

3 movements total: Walking Lunge (Gymnastics - bodyweight), Farmer Carry and Wall Ball (both Weightlifting - external load). 1 G movement (33%) and 2 W movements (67%).