Workout Description

Why This Workout Is Hard

This workout combines significant running volume (1600m total) with grip-intensive farmer carries and high-skill handstand walks, creating multiple limiting factors. The 20-minute time cap creates urgency while the continuous format prevents meaningful recovery between elements. Most athletes will struggle with handstand walk proficiency under fatigue, and the farmer carry weight will challenge grip strength after running. The combination of aerobic demand, grip fatigue, and skill requirements under time pressure elevates this beyond medium difficulty.

Benchmark Times for MIDLINE CONDITIONING

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume weighted sit-ups and farmer carries will heavily tax core and grip stamina over multiple rounds.
• Endurance (7/10): Two 800m runs plus sustained movement for 20 minutes creates significant cardiovascular demand and aerobic capacity requirements.
• Speed (5/10): For time format encourages steady pacing with minimal rest, but transitions between varied movements allow brief recovery.
• Strength (4/10): Farmer carry with moderate weight and handstand walk require decent strength but not maximal loads.
• Flexibility (3/10): Handstand walk demands shoulder mobility and core positioning; other movements require basic range of motion.
• Power (2/10): Minimal explosive demands; movements are more grinding and sustained rather than explosive in nature.

Movements

• Run
• Sit-Up
• Farmer Carry
• Handstand Walk

Benchmark Notes

This workout combines running, core work, loaded carries, and handstand walking across 2 rounds. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 800m Run: Elite 150-180 sec, Intermediate 210-240 sec, Recreational 270-300 sec - 40 WTD Sit Ups: Elite 40-50 sec, Intermediate 60-80 sec, Recreational 100-120 sec - 200m Farmer Carry (50/35): Elite 60-75 sec, Intermediate 90-120 sec, Recreational 150-180 sec - 10m Handstand Walk: Elite 15-25 sec, Intermediate 45-90 sec, Recreational 120-180 sec (with multiple attempts) Transition times: 5-15 sec between movements depending on level. Round 1 (fresh): Elite ~270 sec, Intermediate ~420 sec, Recreational ~600 sec Round 2 (fatigued): Apply 1.15x multiplier for running after farmer carries and handstand walks. Elite ~310 sec, Intermediate ~480 sec, Recreational ~690 sec Total time estimates: - Elite (L9-L10): 540-600 sec (9:00-10:00) - Advanced (L7-L8): 660-720 sec (11:00-12:00) - Intermediate (L5-L6): 780-870 sec (13:00-14:30) - Recreational (L1-L4): 960-1200 sec (16:00-20:00) This workout is most similar to Helen in structure (running + strength/skill movements across multiple rounds), but with more technical elements. Helen anchors show L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. This workout should be slower due to the farmer carries and handstand walks being more time-consuming and technical than kettlebell swings and pull-ups. Final targets - L10: 540 sec, L5: 780 sec, L1: 1200 sec

Modality Profile

4 movements total: Run (M), Sit-Up (G), Farmer Carry (W), Handstand Walk (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%).