Workout Description

Why This Workout Is Medium

The banded KB carries create unique grip and stability demands, but 100ft segments with hand switches provide natural recovery. The 95/65lb overhead squats are moderate weight for most athletes. Four rounds creates meaningful volume without being excessive. The combination challenges grip endurance and shoulder stability progressively, but the weight/volume combination remains manageable for average CrossFitters. Most will complete as prescribed with strategic pacing.

Benchmark Times for WOD

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 11:30-12:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extended single-arm carries will exhaust grip and core stamina, while 60 total overhead squats challenge shoulder and leg endurance.
• Flexibility (7/10): Overhead squats demand excellent ankle, hip, thoracic spine, and shoulder mobility. Single-arm carries challenge anti-lateral flexion stability.
• Endurance (6/10): Four rounds of continuous loaded carries and overhead squats create significant cardiovascular demand with minimal rest between movements.
• Strength (6/10): Moderate weights (53/35 KB, 95/65 OHS) require solid strength foundation, especially for overhead positioning under fatigue.
• Speed (4/10): Steady pacing important for managing fatigue across four rounds, but not a sprint-style workout requiring rapid transitions.
• Power (2/10): Minimal explosive requirements; workout emphasizes controlled strength and stability over speed or explosive output.

Movements

• Farmer Carry
• Overhead Squat

Scaling Options

Reduce KB weight to 35/26 lbs or use regular KB if banded unavailable. Decrease OHS weight to 75/55 lbs or use PVC/empty barbell. Reduce distance to 50ft per arm if grip fails early. Consider front squats or goblet squats instead of OHS if shoulder mobility is limited. Scale to 3 rounds if workout extends beyond 20 minutes.

Scaling Explanation

Scale KB weight if you cannot complete 100ft unbroken carries or if form breaks down significantly. Scale OHS weight if you cannot maintain overhead position for 5+ consecutive reps or lack mobility for full depth. Priority is maintaining movement quality and intended time domain - better to go lighter and move well than struggle with inappropriate loads.

Intended Stimulus

Moderate duration workout lasting 12-18 minutes targeting glycolytic and oxidative energy systems. Primary focus on unilateral strength endurance and posterior chain stability through single-arm loaded carries, combined with overhead mobility and core strength through overhead squats. Tests grip strength, shoulder stability, and mental toughness through asymmetrical loading patterns.

Coach Insight

Maintain upright posture during carries - resist the urge to lean away from the weight. Keep the non-working arm active for balance. Take 10-15 seconds between switching hands to reset grip and posture. For overhead squats, prioritize full depth and midline stability over speed - break into 3-5 rep chunks early. The banded KB will challenge grip differently than standard - expect fatigue to hit earlier. Plan rest strategically as grip will be the limiting factor.

Benchmark Notes

This is a grip-intensive workout with carries and overhead squats across 4 rounds. Round 1: 100ft left KB carry (~20 sec) + 100ft right KB carry (~20 sec) + 15 OHS at 95/65 (~38 sec with moderate fatigue) + transitions (~15 sec) = 93 sec. Round 2: Grip fatigue sets in, carries slow to 22 sec each, OHS becomes more difficult at 42 sec, transitions 18 sec = 104 sec. Round 3: Significant grip fatigue, carries at 25 sec each, OHS breaking into smaller sets at 48 sec, transitions 20 sec = 118 sec. Round 4: Maximal grip fatigue, carries at 28 sec each, OHS heavily broken at 55 sec, transitions 22 sec = 133 sec. Total base time: 448 sec. Adding fatigue buffer for grip recovery between sets and potential equipment sharing: 448 × 1.4 = 627 sec for median (L5). Elite athletes (L9) maintain better grip strength and movement efficiency: 510 sec. Recreational athletes (L1) struggle significantly with grip endurance and overhead mobility: 1080 sec.

Modality Profile

All three movements (Left Hand Farmers Carry, Right Hand Farmers Carry, Overhead Squat) involve external load and are classified as Weightlifting movements, resulting in 100% W modality.