Workout Description

Why This Workout Is Medium

While the individual elements are manageable for average CrossFitters (50/35lb DBs, basic movements), the 14-minute continuous AMRAP creates steady fatigue accumulation. The partner relay format provides built-in rest periods when your partner works, preventing complete exhaustion. The grip demand from farmers carry into deadlifts adds challenge, but the moderate loading and recovery periods keep this accessible to most athletes without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Continuous farmers carries, deadlifts, and walking lunges with moderate loads will heavily tax grip strength, posterior chain, and leg muscular endurance.
• Endurance (7/10): 14-minute AMRAP with partner relay creates sustained cardiovascular demand, though brief rest periods during partner's turn moderates the aerobic stress.
• Speed (6/10): Partner relay format creates urgency to move quickly between exercises and complete rounds efficiently to maximize team output.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that challenges strength endurance rather than maximal force production, especially in deadlifts and carries.
• Flexibility (3/10): Walking lunges and front rack position require moderate hip and ankle mobility, while deadlifts demand basic posterior chain flexibility.
• Power (2/10): Primarily grinding movements with heavy emphasis on sustained effort rather than explosive power output or speed of contraction.

Movements

• Farmer Carry
• Walking Lunge
• Dumbbell Deadlift

Benchmark Notes

This is a 14-minute AMRAP partner relay with 150ft farmers carry (50/35), 10 DB deadlifts (50/35), and 50ft walking lunges (50/35) with DBs in front rack position. Each round totals 200ft of loaded carries plus 10 deadlifts. Movement breakdown per round: - 150ft Farmers Carry: 20-30 sec for elite, 35-50 sec for recreational - 10 DB Deadlifts (50/35): 15-20 sec for elite, 25-35 sec for recreational - 50ft Walking Lunges (front rack): 25-35 sec for elite, 40-60 sec for recreational - Transitions between movements: 5-10 sec total Round times with fatigue: - Round 1: 65-85 sec (elite), 105-155 sec (recreational) - Round 2: 70-90 sec, 115-170 sec - Round 3: 75-100 sec, 125-185 sec - Rounds 4+: Progressive slowdown due to grip fatigue and metabolic stress The combination of grip-intensive farmers carries, moderate deadlifts, and challenging front-rack lunges creates significant cumulative fatigue. Partner relay format allows some recovery but maintains high intensity. Using Cindy (20-min AMRAP) as reference anchor and adjusting for shorter duration and higher load intensity: - Elite athletes (L10): 6.5-7+ rounds in 14 minutes - Average CrossFitters (L5): 4.5-5 rounds - Beginners (L1): 2-3 rounds Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

3 movements total: Walking Lunge (1 gymnastics bodyweight movement), Farmer Carry and Dumbbell Deadlift (2 weightlifting external load movements). Split as 33% G, 67% W.