Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring significant strength and creating grip fatigue that carries into the farmers carry. While the partner format provides built-in rest, the combination of heavy pulling followed immediately by loaded carry creates cumulative grip and posterior chain fatigue. The 16-minute duration allows multiple rounds, amplifying this fatigue pattern. Most athletes will need to scale the deadlift weight.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 315/205 lbs for only 3 reps per round emphasize near-maximal strength production capability.
• Endurance (7/10): 16-minute AMRAP with partner format creates sustained cardiovascular demand, though rest periods between partner rounds provide some recovery.
• Stamina (6/10): Moderate volume of double unders and farmers carries will challenge muscular endurance, particularly grip and shoulders over multiple rounds.
• Power (6/10): Double unders demand explosive calf and coordination power, while heavy deadlifts require rapid force development from the floor.
• Speed (4/10): Partner format allows for recovery, but maintaining quick transitions and efficient movement patterns remains important for maximizing rounds.
• Flexibility (3/10): Deadlifts require hip hinge mobility and double unders need basic shoulder range of motion for rope clearance.

Movements

• Double-Under
• Deadlift
• Farmer Carry

Benchmark Notes

This is a 16-minute partner AMRAP where each partner alternates performing 30 double unders, 3 deadlifts at 315/205, and 100ft farmers carry at 50/35. I'll analyze this by breaking down each movement and accounting for partner transitions. Movement Analysis: - 30 Double Unders: Elite ~15 sec, Intermediate ~25 sec, Novice ~40 sec - 3 Deadlifts (315/205): Heavy load requiring singles, Elite ~15 sec, Intermediate ~25 sec, Novice ~40 sec - 100ft Farmers Carry (50/35): Elite ~12 sec, Intermediate ~18 sec, Novice ~25 sec - Partner transition: 3-8 seconds Total round time per athlete: - Elite: 15+15+12+5 = 47 sec - Intermediate: 25+25+18+6 = 74 sec - Novice: 40+40+25+8 = 113 sec Since partners alternate, each athlete gets approximately 8 minutes of work time in the 16-minute window. This accounts for: - Round 1-2: Base times (1.0x multiplier) - Round 3-4: Light fatigue (1.1x multiplier) - Round 5-6: Moderate fatigue (1.2x multiplier) - Round 7+: Heavy fatigue (1.3-1.5x multiplier) The heavy deadlifts (315/205) will significantly limit performance, especially as fatigue sets in. Most athletes will need to perform deadlifts as singles with brief rests. Calculated rounds in 8 minutes of work: - L10 (Elite): ~10.9 rounds - L5 (Intermediate): ~6.7 rounds - L1 (Novice): ~3.5 rounds This workout doesn't match any specific benchmark anchor, but the heavy deadlift component and short work intervals create a power-endurance challenge similar to heavy barbell workouts. Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Deadlift and Farmer Carry are both weightlifting movements with external load. Two weightlifting movements vs one gymnastics movement gives a 67/33 split favoring weightlifting.