Workout Description

Why This Workout Is Easy

This relay format provides significant built-in recovery as partners alternate. The 50/35lb dumbbells are light-moderate for most movements, and the volume per person is low (roughly 3-4 rounds each over 10 minutes). The farmers carry and lunges are basic movements, power cleans are fundamental, and the team structure prevents continuous high-intensity work. Most average CrossFitters can complete this without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of walking lunges, repeated farmers carries, and power cleans will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Ten minutes of continuous work with minimal rest between partners creates significant cardiovascular demand, especially with compound movements and loaded carries.
• Strength (6/10): Moderate dumbbell loads (50/35) require substantial strength for farmers carries and power cleans, though not maximal effort territory.
• Speed (6/10): Relay format creates urgency for quick transitions and maintaining pace, as partner rest periods are limited by teammate's work rate.
• Power (5/10): Power cleans are inherently explosive, but the moderate load and high volume context shifts focus toward power endurance rather than peak power.
• Flexibility (4/10): Power cleans demand good hip and shoulder mobility, while walking lunges require moderate hip flexor and ankle flexibility throughout range.

Movements

• Farmer Carry
• Dumbbell Power Clean
• Walking Lunge

Benchmark Notes

This is a 10-minute AMRAP team relay with farmers carry (50ft), DB power cleans (10 reps), and walking lunges (50 reps) at 50/35 lbs. Teams of 2 alternate complete rounds. Movement breakdown per round: - 50ft Farmers Carry (50/35): 8-12 sec for elite, 12-18 sec for recreational - 10 DB Power Cleans (50/35): 20-30 sec for elite, 30-45 sec for recreational - 50 Walking Lunges (50/35): 60-90 sec for elite, 90-120 sec for recreational - Transitions between movements: 3-8 sec Total time per round: 91-128 sec for elite, 135-191 sec for recreational Since teams alternate, each athlete gets rest while partner works. With 600 seconds total, elite teams complete 4.7-6.6 rounds per athlete (9.4-13.2 team rounds), while recreational teams complete 3.1-4.4 rounds per athlete (6.2-8.8 team rounds). This is similar to a moderate-intensity chipper with built-in rest periods. The relay format reduces fatigue compared to continuous work, allowing for more consistent pacing throughout the 10 minutes. 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 Power Clean (2 Weightlifting - external load movements). Split: 1/3 G, 2/3 W, rounded to 33/67.