Workout Description

Why This Workout Is Very Hard

This workout combines a brutal 26-minute AMRAP with a punishing cash-out. The deadlifts (225/155) accumulate significantly over 26 minutes, and ball slams compound grip and posterior chain fatigue. The real killer is the 811m farmer's carry at 53/35kg per hand — after already being gassed, this demands elite grip endurance and mental fortitude. Multiple limiting factors (grip, lungs, legs) hit simultaneously throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep ball slams and box jumps accumulate significant volume each round. The farmer's carry cash out further taxes muscular endurance in the grip, traps, and core over 811 meters.
• Endurance (7/10): A 26-minute AMRAP with a lengthy farmer's carry cash out creates sustained cardiovascular demand. Athletes must manage aerobic output across multiple movement patterns for an extended duration.
• Power (6/10): Box jumps and ball slams are inherently explosive movements requiring rapid force production. These two movements dominate rep count per round, making power a primary training stimulus throughout the AMRAP.
• Strength (5/10): Deadlifts at 225/155 lb represent moderate loading that challenges strength without being maximal. The heavy farmer's carry adds meaningful grip and posterior chain strength demand to the session.
• Speed (5/10): AMRAP format rewards efficient transitions and consistent cycling. Box jumps and ball slams can be cycled quickly, but deadlift fatigue and the long farmer's carry cash out moderate overall speed demands.
• Flexibility (3/10): Box jumps require hip flexion and landing mechanics, deadlifts need hamstring mobility, and ball slams demand overhead reach. Overall mobility demands are moderate but not extreme.

Movements

• Farmer Carry
• Deadlift
• Ball Slam
• Box Jump

Scaling Options

Deadlift: Scale to 185/125 lb (roughly 80% of Rx) or 155/105 lb for newer athletes. Box Jumps: Reduce to 20/16 inch box, or substitute step-ups for athletes with Achilles concerns or jumping anxiety. Ball Slams: Scale to 30/20 lb and reduce reps to 12 if the 16-rep sets are taking longer than 45 seconds. Farmer's Carry: Scale to 2x35/2x26 kg kettlebells, or reduce distance to 400-600 meters. For beginners, consider a 20-minute AMRAP instead of 26 minutes to maintain intensity, and scale the carry to 400 meters at lighter load.

Scaling Explanation

Scale the deadlift if you cannot perform at least 3 reps with a neutral spine and controlled tempo at Rx weight — a rounded lower back under fatigue is a serious injury risk. Scale box jumps to step-ups if you have any Achilles, knee, or ankle issues, or if you're consistently hesitating on the jump. Scale ball slam weight if your form breaks down — you should be able to slam with full hip extension and catch the ball cleanly. The goal is to complete 6-9+ rounds in the AMRAP while keeping movement quality intact. If you're grinding through fewer than 5 rounds, the load is too heavy. Prioritize technique over Rx weight every time — this workout's stimulus is aerobic conditioning, and you can't build your engine if you're nursing an injury next week.

Intended Stimulus

This is a long-duration aerobic grind lasting the full 26 minutes, capped with a brutal farmer's carry cash out. The goal is to build your aerobic engine and mental toughness under sustained fatigue. Expect a steady, hard effort — not a sprint, not a casual jog. The combination of explosive box jumps, moderate-load deadlifts, and high-rep ball slams creates a full-body conditioning stimulus that taxes your posterior chain repeatedly. The cash out farmer's carry is the gut-check finisher that tests grip, core stability, and mental fortitude when you're already gassed. Primary challenge is conditioning and mental resilience.

Coach Insight

Pace this like a 26-minute tempo run — find a rhythm in the first 5 minutes and hold it. The deadlifts at 225/155 lb are the limiting factor; treat them with respect early or they will destroy your back by minute 15. Start with sets of 3-2 or even singles if needed — do NOT go unbroken every round trying to be a hero. Box jumps should be smooth and controlled; step down rather than jumping down to protect your Achilles and save your legs. Ball slams are your active recovery — breathe on the way down, be aggressive on the slam. Break the 16 reps into two sets of 8 if needed. Common mistakes: going too hot on deadlifts in rounds 1-3, bouncing the bar sloppily and losing tension, and treating box jumps as a sprint. For the farmer's carry cash out, pick a weight you can move in 100-150 meter chunks. Keep your chest tall, shoulders packed, and core braced. Set the bells down with control — don't drop and lose your grip strength.

Benchmark Notes

The primary limiters are the 225 lb deadlift (grip and posterior chain fatigue) and the 811m farmer's carry cash-out which eats significant time at the end. L5 athletes complete roughly 7 rounds in ~20-21 minutes of working time before the carry, cycling the deadlifts in singles and moving steadily through box jumps and ball slams.

Modality Profile

4 movements total: Box Jump (G), Deadlift (W), Ball Slam (W), Farmer Carry (W). 1 Gymnastics = 25%, 0 Monostructural = 0%, 3 Weightlifting = 75%.

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