10 Minute Relay Race:50ft Farmers Carry (50/35)10 DB Power Clean (50/35)50 Walking Lunges (50/35).Teams of 2. One partner goes then the other.
Movements
Farmer Carry
Dumbbell Power Clean
Walking Lunge
Benchmark Notes
This is a 10-minute AMRAP relay with teams of 2, so each partner alternates complete rounds. One round consists of: 50ft Farmers Carry (50/35), 10 DB Power Clean (50/35), 50 Walking Lunges (50/35). Movement breakdown: Farmers Carry takes 8-12 seconds for 50ft with moderate load, Power Cleans at 2-3 seconds per rep = 20-30 seconds for 10 reps, Walking Lunges at 1.5-2 seconds per rep = 75-100 seconds for 50 reps. Total round time ranges from 103-142 seconds fresh. Adding transitions (5-10 seconds between movements) brings each round to 115-162 seconds. Since it's a relay format, partners get rest while the other works, reducing fatigue significantly. In 10 minutes (600 seconds), elite teams can complete 5-6 rounds total (2.5-3 rounds per person), while recreational athletes complete 3-4 rounds total (1.5-2 rounds per person). Fatigue multiplier is minimal due to relay rest periods. The DB weight is moderate, allowing consistent pacing throughout.
10 Minute Relay Race:50ft (50/35)10 (50/35)50 (50/35).Teams of 2. One partner goes then the other.
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
This is a 10-minute AMRAP relay with teams of 2, so each partner alternates complete rounds. One round consists of: 50ft Farmers Carry (50/35), 10 DB Power Clean (50/35), 50 Walking Lunges (50/35). Movement breakdown: Farmers Carry takes 8-12 seconds for 50ft with moderate load, Power Cleans at 2-3 seconds per rep = 20-30 seconds for 10 reps, Walking Lunges at 1.5-2 seconds per rep = 75-100 seconds for 50 reps. Total round time ranges from 103-142 seconds fresh. Adding transitions (5-10 seconds between movements) brings each round to 115-162 seconds. Since it's a relay format, partners get rest while the other works, reducing fatigue significantly. In 10 minutes (600 seconds), elite teams can complete 5-6 rounds total (2.5-3 rounds per person), while recreational athletes complete 3-4 rounds total (1.5-2 rounds per person). Fatigue multiplier is minimal due to relay rest periods. The DB weight is moderate, allowing consistent pacing throughout.
