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
Benchmarks are based on the actual stored component rows: the team scored 8 rounds in 10 minutes, and the athlete completed 4 rounds of 50 ft farmer carry, 10 DB power cleans at 50 lb, and 50 ft loaded walking lunges. In relay format, 8 team rounds means each athlete worked roughly 5 minutes and averaged about 75 seconds per personal round. That is strong RX output, especially with loaded lunges, but not L10. L6 starts around 7 team rounds, L7 around 8.5, L8 around 10, and L10 requires about 13 team rounds, or roughly sub-46 second personal rounds sustained with relay rest.
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.
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
Benchmarks are based on the actual stored component rows: the team scored 8 rounds in 10 minutes, and the athlete completed 4 rounds of 50 ft farmer carry, 10 DB power cleans at 50 lb, and 50 ft loaded walking lunges. In relay format, 8 team rounds means each athlete worked roughly 5 minutes and averaged about 75 seconds per personal round. That is strong RX output, especially with loaded lunges, but not L10. L6 starts around 7 team rounds, L7 around 8.5, L8 around 10, and L10 requires about 13 team rounds, or roughly sub-46 second personal rounds sustained with relay rest.
