Workout Description

Why This Workout Is Hard

Long duration with repeated loaded carries makes this a grind. Movement complexity is low, but grip and midline fatigue accumulate from 1,600 meters of farmer’s carries mixed with tire flips and sledge strikes. Expected finish is around 30–35 minutes for most, so density is moderate while the time domain and odd-object elements elevate the overall challenge.

Benchmark Times for Granite Mile

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets across four rounds tax grip, trunk, and shoulders with hundreds of loaded meters plus simple calisthenics, demanding sustained muscular output and fatigue resistance.
• Endurance (6/10): The workout runs over 30 minutes for many athletes, with sustained, steady carries driving a strong aerobic component without pure monostructural elements like running or rowing.
• Power (6/10): Explosiveness helps on tire flips and crisp sledge strikes, rewarding aggressive hip drive and timing, though much of the work is steady not ballistic.
• Strength (5/10): Tire flips require meaningful force production, but overall loading is moderate and repeated rather than maximal; strength matters yet isn’t the primary limiter.
• Speed (3/10): Transitions and brief calisthenic sets can be quick, but long carries limit cycling speed. Pacing trumps sprinting for most athletes.
• Flexibility (2/10): Basic ranges of motion: squats to depth, safe hinge for flips, and stable shoulder positions on carries and strikes. No extreme mobility demands.

Scaling Options

Scale to: 4 rounds with 100m carry at 2x15–20 lb • 4 rounds with 50m carries at 2x25 lb • Sub tire flips with 10 heavy deadlifts (135/95 lb) or 10 sandbag ground-to-shoulder each round

Scaling Explanation

These options preserve the long, grip-centric stimulus while adjusting load, distance, or substituting accessible odd-object patterns to maintain movement intent and workout flow.

Intended Stimulus

Steady, grinding effort with minimal redline. The carries should be brisk but sustainable, challenging your grip and midline without frequent drops. Odd-object bursts (flips and strikes) feel powerful yet controlled. Short, unbroken sets on push-ups and squats keep you moving while you manage breathing and transitions for consistent pacing across all four rounds.

Coach Insight

Pace the carries just shy of redline and keep transitions snappy. One drop per 100 meters max. Breathe and shake out hands before flips and strikes. The one tip: Save your grip—small resets early prevent long breaks late. Common mistakes: Sprinting the first carries, sloppy tire technique, and letting sledge strikes get wild. Stay tight and deliberate.

Benchmark Notes

Times reflect total completion from beginner to elite. If you’re around 33 minutes you’re squarely intermediate. Under 29 minutes requires sharp transitions and strong grip endurance. Sub-25 minutes is elite pacing with minimal breaks on carries and crisp cycling on flips and strikes.

Modality Profile

Most time is with external load: farmer’s carries, tire flips, and sledge strikes, making this predominantly weightlifting by time. Push-ups and air squats add a smaller gymnastics component. There’s no true monostructural element, though the carries provide a steady, cardio-like stimulus.

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