Workout Description
Metabolic Conditioning Prep:100-m Farmers Carry – use workout weight7 Strict Sit-ups
100-m Run7 Sit-ups
100-m Farmers Carry
Metabolic Conditioning: 100-m Run25 Sit-upsAMRAP 10 min.Straight into 400-m Farmers Carry (50/35 lb.)S
core: Time to complete
AMRAP and carry ( Rounds and reps in notes)Project explosive Power Session #
10Dumbell Bear crawl PushPlate PushFor max distance and load:30 sec. on/90 sec. off6 sets* The goal is max effort during the 30 sec.* Increase weight and push yourself* Record farthest distance + heaviest load.* compare to session #
4Warm down:Accumulate
2-3 min. in a Back Bridge (scale to Quad Hip Lifts if needed)
Why This Workout Is Hard
This workout combines three distinct challenges: a metabolic conditioning prep with farmers carries and sit-ups (grip and core fatigue), a 10-minute AMRAP with continuous work (no built-in rest), and a heavy 400m farmers carry immediately after (grip severely compromised). The 50/35 lb farmers carry is moderate load but becomes punishing after grip-intensive AMRAP. The power session with 30/90 work-rest ratio is manageable in isolation. Total duration and cumulative grip fatigue across multiple modalities creates significant difficulty for average athletes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of sit-ups (100+ total) combined with repeated farmers carries and running tests muscular endurance. The AMRAP format forces sustained output without full recovery between movements.
- Endurance (7/10): Multiple 100-m runs and a 400-m farmers carry demand sustained cardiovascular output. The 10-minute AMRAP creates continuous aerobic demand with minimal rest periods throughout.
- Power (7/10): Dumbbell bear crawl pushes and plate pushes for max distance emphasize explosive movement. The 30-second max-effort intervals in the power session specifically target power development and rate of force production.
- Strength (6/10): Farmers carries with moderate loads (50/35 lb.) and dumbbell bear crawl pushes require force production. The explosive power session emphasizes max effort, but loads are moderate rather than maximal.
- Speed (6/10): AMRAP format with minimal rest between movements demands quick transitions and pacing. Running and carries require steady speed, though not pure sprint cycling. Transition efficiency matters significantly.
- Flexibility (3/10): Back bridge warm-down addresses hip flexor mobility, but the main workout demands only basic range of motion for running, sit-ups, and carries. Minimal flexibility challenge overall.
Movements
- Farmer Carry
- Sit-Up
- Bench Press
- Run
- Double-Under
Modality Profile
Unique movements identified: Farmers Carry (W), Sit-ups (G), Run (M), Dumbbell Bear Crawl Push (W), Plate Push (W), Back Bridge (G). Total: 6 movements. Gymnastics: Sit-ups, Back Bridge = 2 movements (33%). Monostructural: Run = 1 movement (17%). Weightlifting: Farmers Carry, Dumbbell Bear Crawl Push, Plate Push = 3 movements (50%). Rounded to nearest 10%: G=40, M=20, W=40.
