Workout Description

Why This Workout Is Medium

While the 50/35lb dumbbells are moderate weight and movements are fundamental, the partner format provides built-in recovery periods that prevent significant fatigue accumulation. The farmers carry and lunges will challenge grip and legs, but the rest while partner works allows recovery. The 14-minute time cap keeps volume manageable. Most average CrossFitters can complete this as prescribed with the work-rest structure making it sustainable throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of farmers carries, power cleans, and lunges will heavily tax grip strength and muscular endurance throughout.
• Endurance (7/10): 14-minute AMRAP with partner rest periods creates moderate cardiovascular demand, though rest allows some recovery between efforts.
• Strength (6/10): 50/35lb dumbbells provide moderate loading for carries and overhead work, requiring significant strength endurance capacity.
• Power (5/10): Power clean and jerk requires explosive hip extension and overhead drive, balanced with grinding strength movements.
• Flexibility (4/10): Overhead positioning, lunging patterns, and power clean receiving positions demand moderate mobility and range of motion.
• Speed (3/10): Partner format allows rest periods, reducing cycling speed demands compared to continuous individual AMRAPs.

Movements

• Farmer Carry
• Dumbbell Lunge
• Dumbbell Power Clean and Jerk

Benchmark Notes

This is a 14-minute partner AMRAP where partners alternate complete rounds. Each round consists of: 150ft Farmers Carry (50/35), 5 DB Power Clean and Jerks (50/35), and 50ft DB Lunges with alternating overhead positions. Since partners rest while the other works, fatigue is managed differently than typical AMRAPs. Movement breakdown per round: - 150ft Farmers Carry: ~25-35 seconds (moderate load, good grip endurance needed) - 5 DB Power Clean and Jerks: ~15-25 seconds (moderate skill, decent load) - 50ft DB Lunges (one shoulder, one overhead): ~35-50 seconds (challenging stability, grip fatigue) - Transition time: ~5-10 seconds Total round time: 80-120 seconds for most athletes, with the partner format allowing near-complete recovery between efforts. Using Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as the closest anchor, where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds. However, this workout has longer individual rounds (~90-100 seconds vs ~60 seconds in Cindy) and only 14 minutes vs 20 minutes. Adjusting for the shorter time domain (14 vs 20 minutes = 70% time) and longer rounds, elite athletes should complete 9-10 rounds, average athletes 5-6 rounds, and beginners 2-3 rounds. Final targets: L10: ~10 rounds, L5: ~5.7 rounds, L1: ~2.5 rounds

Modality Profile

3 movements total: Farmer Carry (W), Dumbbell Power Clean And Jerk (W), Dumbbell Lunge (G). 2 weightlifting movements (67%) and 1 gymnastics movement (33%).