Workout Description

Why This Workout Is Easy

A 40-yard alternating kettlebell carry with 28KG and 35lb bells is extremely low volume with no time pressure indicated. The weights are moderate but manageable for an average CrossFit athlete, and 40 yards is a very short distance. No complex skill demand, no fatigue accumulation from prior movements, and built-in recovery between carries make this a light, accessible task.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): Sustained grip, core bracing, and postural muscles are challenged continuously across 40 yards. The alternating uneven loads create compounding fatigue in stabilizing muscle groups throughout the carry.
• Strength (6/10): The 28KG and 35lb kettlebells represent moderate-to-heavy loads requiring meaningful grip, trap, and core strength. Not maximal effort, but structural demand is significant, especially with mismatched weights.
• Endurance (3/10): A 40-yard loaded carry is brief and not primarily aerobic. Some cardiovascular demand exists from bracing and carrying heavy loads, but the short distance limits sustained endurance stimulus.
• Flexibility (2/10): Upright walking posture and shoulder depression are required, but no extreme ranges of motion are demanded. Basic hip, ankle, and thoracic mobility suffices for effective execution of this carry.
• Speed (2/10): 40 yards offers a short burst opportunity, but carrying heavy alternating kettlebells rewards controlled pacing over sprinting. Transitions between weights may add minor urgency depending on workout format.
• Power (1/10): Loaded carries are a slow, grinding strength expression with no explosive component. The focus is on maintaining structural integrity and controlled locomotion rather than any ballistic output.

Movements

• Farmer Carry

Modality Profile

Kettlebell Swing is the only movement and it falls under Weightlifting (external load/kettlebell movement), making it 100% W.