Workout Description

Why This Workout Is Very Hard

This partner WOD combines significant grip demands (1200m total farmer's carry) with high-volume bodyweight movements and static holds. The farmer's carry bookends create cumulative fatigue, while the middle section forces one partner to maintain isometric holds while the other works. The buddy deadlifts (100/70kg) come after substantial upper body and core fatigue. Most challenging is the lack of true rest periods, as one partner is always working.

Benchmark Times for Jordy’s Goodbye

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of bodyweight movements combined with isometric holds tests muscular endurance extensively. Partner format allows work/rest intervals but volume remains high.
• Endurance (8/10): Long duration partner workout with carries and high-rep bodyweight movements creates significant cardiovascular demand. Farmer's carries bookend the workout for extra aerobic challenge.
• Strength (6/10): Heavy farmer's carries and buddy deadlifts require significant strength. Isometric holds test static strength capacity. Weight loads are moderate but challenging.
• Speed (5/10): Partner format creates natural work/rest intervals. Transitions between movements and partner handoffs require efficiency but not maximum speed.
• Flexibility (4/10): Standard mobility requirements for most movements, with additional demands from handstand holds and superman positions. Nothing extremely challenging mobility-wise.
• Power (3/10): Primarily a grinding workout with some explosive elements in burpees. Most movements focus on strength-endurance rather than power production.

Movements

• Farmer Carry
• Superman
• Handstand Hold
• Air Squat
• Wall Sit
• Burpee
• Sit-Up
• Deadlift
• Plank
• Hand Release Push-Up
• Pull-Up

Scaling Options

Farmer Carry: Scale to 16/12kg or use single dumbbell. Pull-ups: Ring rows or banded pull-ups, reduce to 60 reps. Superman/Plank holds: 30-second intervals with 10s rest. Wall sits: Reduce hold time or add support. Handstand hold: Pike position against wall or plank hold. Buddy deadlifts: Reduce to 70/50kg or substitute dumbbell deadlifts. Overall volume can be reduced by 25-50% while maintaining movement pairing structure.

Scaling Explanation

Scale if unable to maintain farmer carry for 200m unbroken, perform 5+ strict pull-ups, hold plank for 60 seconds, or deadlift working weight for 10+ reps. Priority is maintaining consistent movement through entire workout - no long breaks or form breakdown. Target completion time of 35 minutes or less. Partners should be matched in capacity for effective work/rest intervals. Scale load and volume to allow continuous work with 1:1 work-to-rest ratio.

Intended Stimulus

Long-duration glycolytic/oxidative workout (25-35 minutes) with significant grip and postural endurance demands. Partner format allows work-rest intervals while maintaining overall intensity. Tests muscular endurance, grip strength, and mental toughness through isometric holds and high-volume bodyweight movements.

Coach Insight

Break farmer carries into 200m segments. Partners should alternate every 200m to maintain pace. For bodyweight movements, split reps into manageable sets (20-25 for air squats, 5-10 for pull-ups, 15-20 for sit-ups, 7-10 for burpees, 10-15 for hand-release push-ups). Holding partner should maintain quality positions - no sagging in plank/superman, full extension in handstand. On buddy deadlifts, synchronize breathing and timing. Keep transitions under 10 seconds between movements.

Benchmark Notes

Breaking down this partner workout: 1. 800m Farmer Carry (24/16kg) - Base: 180-240s - Fatigue: 1.2x due to grip intensity - Elite: ~240s, Intermediate: ~300s 2. 100 Air Squats + Plank Hold - Air Squats: 1.5s/rep = 150s - Partner hold time reduces fatigue - Total section: ~180s elite, ~240s intermediate 3. 90 Pull-Ups + Superman Hold - Pull-ups in sets of 10-15 - Including breaks: ~180s elite, ~270s intermediate - Hold provides active recovery 4. 80 Sit-Ups + Wall Sit - Relatively quick movement: ~120s elite, ~180s intermediate 5. 70 Burpees + Hang Hold - Heavy fatigue factor (1.3x) - ~210s elite, ~300s intermediate 6. 60 Hand-Release Push-Ups + Handstand Hold - Technical movement under fatigue - ~180s elite, ~240s intermediate 7. 50 Buddy Deadlifts - Moderate load, but late in workout - ~120s elite, ~180s intermediate 8. 400m Farmer Carry - Half distance but 2x fatigue multiplier - ~120s elite, ~180s intermediate Total transitions: ~90s elite, ~180s intermediate This workout most closely resembles Angie in volume and movement pattern, but with added carries and partner elements. Using Angie's L10 (15-16 min) as baseline, adding ~4 minutes for carries and partner work. Recap: Male L10: 19:00 (1140s) Male L5: 29:00 (1740s) Male L1: 45:00 (2700s) Female L10: 21:00 (1260s) Female L5: 32:00 (1920s) Female L1: 50:00 (3000s)

Modality Profile

Of the 12 movements: 10 are Gymnastics (Air Squat, Burpee, Hand Release Push Up, Handstand Hold, Hang Hold, Plank Hold, Pull-Up, Sit-Up, Superman Hold, Wall Sit), 0 are Monostructural, and 2 are Weightlifting (Deadlift, Farmer Carry). 10/12 ≈ 80% Gymnastics, 0% Monostructural, 2/12 ≈ 20% Weightlifting.

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