Workout Description

Why This Workout Is Hard

The farmers hold creates a unique limiting factor - grip fatigue accumulates while your partner works, then you immediately transition to toes-to-bar (grip-intensive) and push-ups (shoulders already fatigued from holding). The penalty system forces perfect holds, adding mental pressure. While individual movements are moderate, the grip-to-grip transition with no recovery and 15-minute duration creates significant cumulative fatigue that will challenge most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Farmers hold tests grip and postural stamina while partner completes high-rep triplet. Toes to bar and push-ups add upper body muscular endurance demands.
• Endurance (7/10): 15-minute AMRAP with continuous partner work creates significant cardiovascular demand, especially with bike calories and sustained farmers hold creating aerobic stress.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility. Farmers hold demands postural stability and core engagement throughout range of motion.
• Speed (6/10): Partner format creates urgency to cycle through movements quickly. Penalty for dropping weights adds pressure to maintain pace and transitions.
• Strength (4/10): Moderate dumbbell load for farmers hold and bodyweight strength requirements for toes to bar and push-ups create decent strength demands.
• Power (3/10): Bike calories require some power output for efficiency, but overall workout emphasizes sustained effort over explosive movements throughout the AMRAP.

Movements

• Air Bike
• Toes-to-Bar
• Push-Up
• Farmers Hold

Benchmark Notes

This is a 15-minute partner AMRAP with a unique farmers hold constraint. Each partner alternates between holding dumbbells (50/35) and completing a triplet (9/7 cal bike, 7 toes-to-bar, 5 push-ups). The key constraint is that if the holding partner drops the DBs, the working partner must restart their triplet. Movement analysis per triplet: - 9/7 calories bike: 18-25 seconds for males, 20-28 seconds for females - 7 toes-to-bar: 12-18 seconds (1.7-2.6 sec per rep with fatigue) - 5 push-ups: 6-9 seconds (1.2-1.8 sec per rep) - Transitions between movements: 3-5 seconds each Total triplet time (fresh): 42-62 seconds. However, the farmers hold adds significant complexity: 1. Grip fatigue from holding 50/35 lb DBs will accumulate 2. Mental pressure knowing drops force restarts 3. Partner coordination and switching time (10-15 seconds) Estimated round times: - Round 1-2: 75-90 seconds per complete cycle (both partners) - Round 3-4: 85-105 seconds (grip fatigue, slower transitions) - Round 5-6: 95-115 seconds (significant grip fatigue) - Round 7+: 105-130 seconds (frequent drops, restarts) Using Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as reference anchor: - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - This workout is more constrained due to partner dependency and farmers hold - Scaling down from Cindy by ~25% due to complexity and 15-min vs 20-min duration Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

4 movements total: Toes-to-Bar and Push-Up are Gymnastics (2), Bike is Monostructural (1), Farmers Hold is Weightlifting (1). Distribution: 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W, rounded to clean percentages.