Workout Description

Why This Workout Is Hard

The 135/95 trap bar deadlifts are moderate weight, but the continuous 30-second work periods with farmers carries create significant grip and posterior chain fatigue. The jumping deadlifts at the end demand explosive power when already fatigued. With only 70 seconds rest across 8 rounds, fatigue accumulates substantially. The combination of moderate loading, grip-intensive carries, and explosive demands under fatigue makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of trap bar work combined with carries will heavily tax posterior chain and grip stamina over multiple rounds.
• Endurance (7/10): Eight rounds with short rest periods creates significant cardiovascular demand, especially with the farmers carries and continuous movement patterns.
• Power (7/10): Jumping trap bar deadlifts and overhead medicine ball throws are explosive movements requiring significant power output each round.
• Strength (6/10): Moderate loads on trap bar deadlifts and carries require solid strength foundation, though not maximal effort lifting.
• Speed (6/10): Thirty-second cap per round demands quick transitions and efficient movement cycling to maximize jumping deadlift reps.
• Flexibility (3/10): Basic hip hinge mobility for deadlifts and overhead position for medicine ball throws, but no extreme ranges required.

Movements

• Medicine Ball Overhead Throw
• Trap Bar Deadlift
• Farmer Carry
• Trap Bar Jump

Benchmark Notes

This is an 8-round interval workout with 30-second work periods and 70-second rest. Each round contains: 2 trap bar deadlifts (135/95), 40ft farmers carry, 4 MB overhead throws, 40ft farmers carry, then max jumping trap bar deadlifts. The score is total jumping deadlift reps across all 8 rounds. Movement analysis per round: - 2 trap bar deadlifts: ~4-6 seconds (2-3 sec per rep) - 40ft farmers carry: ~6-8 seconds - 4 MB overhead throws: ~8-12 seconds (2-3 sec per rep) - 40ft farmers carry: ~6-8 seconds - Total setup work: 24-34 seconds, leaving 0-6 seconds for jumping deadlifts This is extremely tight timing. Most athletes will barely complete the required work, with minimal time for jumping deadlifts in early rounds. As fatigue sets in, the setup work will take longer, further reducing jumping deadlift opportunities. Round-by-round projection: - Rounds 1-2: 2-4 jumping deadlifts (fresh, efficient movement) - Rounds 3-4: 1-3 jumping deadlifts (slight fatigue, timing pressure) - Rounds 5-6: 0-2 jumping deadlifts (significant fatigue, slower setup) - Rounds 7-8: 0-1 jumping deadlifts (heavy fatigue, barely completing required work) Elite athletes (L10) might average 2.5 jumping deadlifts per round = 20 total reps. Advanced athletes (L5) might average 1.5 per round = 12 total reps. Novice athletes (L1) might average 0.75 per round = 6 total reps. No direct anchor matches this format, but the rep distribution follows typical CrossFit interval patterns where elite performers significantly outpace recreational athletes in high-intensity, time-constrained work. Final targets: L10: ~20 reps, L5: ~14 reps, L1: ~6 reps

Modality Profile

All four movements (Trap Bar Deadlift, Farmer Carry, Medicine Ball Overhead Throw, Trap Bar Jump) involve external load and are classified as Weightlifting movements.