Workout Description

Why This Workout Is Hard

The 20 back squats at 225/155 lb are the primary limiter — that's a significant load for 20 reps. The farmer's carries bookending the workout pre-fatigue the legs and grip before squats, and the deadlifts at the same load follow 100 double-unders with already-taxed legs and grip. Multiple limiting factors (grip, legs, skill) compound sequentially, pushing this firmly into Hard territory for the average athlete.

Benchmark Times for Michael F. Lynch

• Elite: <4:15
• Advanced: 4:55-5:40
• Intermediate: 6:30-7:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-rep double-unders, 20 reps each of heavy squats and deadlifts, plus loaded carries demand significant muscular endurance across legs, grip, and posterior chain throughout the workout.
• Strength (7/10): 225/155 lb back squats and deadlifts for 20 reps each represent substantial loading that challenges muscular strength, especially under accumulated fatigue from carries and double-unders.
• Endurance (5/10): The combination of farmer's carries, double-unders, and moderate-rep barbell work creates a sustained cardiovascular demand, though the relatively short duration limits pure aerobic challenge.
• Flexibility (4/10): Back squats require solid hip and ankle mobility, deadlifts demand hamstring flexibility, and farmer's carries need shoulder stability. Moderate overall mobility demands across multiple movement patterns.
• Speed (4/10): For-time format incentivizes efficient transitions and steady pacing, but heavy barbell loads and grip fatigue from carries naturally limit cycling speed and force strategic rest periods.
• Power (2/10): No explicitly explosive movements; double-unders have a minor power component in the jump, but the workout is primarily a strength-endurance grind rather than a power-focused stimulus.

Movements

• Farmer Carry
• Back Squat
• Deadlift
• Double-Under

Scaling Options

Weight: Reduce back squats and deadlifts to 155/105 lbs (roughly 70% of Rx) or 135/95 lbs for newer athletes. Farmer's carry can drop to 35/25 lb dumbbells per hand. Volume: Reduce back squats and deadlifts to 15 reps each if loading is still challenging. Double-unders: Sub 200 single-unders or 50 double-under attempts for athletes still developing the skill. Movement substitutions: Goblet squats at a manageable load can replace back squats if barbell cycling is unsafe. Romanian deadlifts or trap bar deadlifts are good substitutes if conventional deadlift mechanics are still being developed. Farmer's carry distance can stay at 100m but use lighter implements.

Scaling Explanation

Scale the barbell weight if you cannot perform at least 5-6 unbroken back squats at the prescribed load with solid mechanics, or if your deadlift form breaks down under fatigue. The goal is to keep moving with manageable breaks — if you're grinding out singles on the squats or deadlifts, the load is too heavy and you're losing the intended stimulus. Prioritize technique over load every time, especially on the deadlift where a fatigued lower back is a real injury risk. Athletes should aim to finish in the 10-18 minute window. If you're projected to go over 20 minutes, reduce reps or weight. Scale double-unders if you spend more than 3-4 minutes on them — the skill work shouldn't dominate the workout. Intensity and movement quality together are the goal, not the Rx numbers.

Intended Stimulus

This is a moderate time domain workout targeting 10-18 minutes of sustained effort. The stimulus blends grip-intensive carries with heavy barbell cycling and a skill element, demanding a hard sustained effort throughout. The primary challenge is managing fatigue across multiple movement patterns — your grip, posterior chain, and legs are all taxed simultaneously. Expect this to feel like a grind that tests your ability to stay composed under accumulated fatigue rather than a sprint.

Coach Insight

The farmer's carries bookend the workout, so treat them as active recovery transitions — walk with purpose but don't sprint. Keep the kettlebells/dumbbells close to your body and maintain an upright torso. On the back squats at 225/155, this is a heavy load for cycling — plan to break these up from the start. A 5-4-4-4-3 or 6-5-5-4 scheme is smarter than going unbroken and blowing up. Brace hard, stay tall in the squat, and don't let fatigue collapse your chest forward. The double-unders in the middle are a mental reset — use them to catch your breath and find a rhythm before hitting the deadlifts. On deadlifts at 225/155, your grip will already be compromised from the carries and squats, so sets of 5-6 with short breaks are realistic. Hinge properly — don't let the bar drift or your lower back round. Common mistakes: going too hard on the first carry, attempting too many unbroken back squats early, and rushing the deadlifts when grip is failing. Transitions should be deliberate but quick.

Benchmark Notes

A 100 m farmer's carry (2x50/35 lb), 20 back squats at 225/155 lb, 100 double-unders, 20 deadlifts at 225/155 lb and another 100 m carry. 225 lb is about 70% of an average athlete's back squat. L5 (7:30-8:40) squats in sets of 5. L10 (under 4:15) squats 20 in one or two sets.

Modality Profile

4 movements total: Double-Under (G), Farmer Carry (W), Back Squat (W), Deadlift (W). That's 1 Gymnastics and 3 Weightlifting. 1/4 = 25% G, 3/4 = 75% W, 0% M.

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