Workout Description

Why This Workout Is Medium

The farmer's carry weight (50/35 per hand) is moderate for most CrossFitters, and 12 chest-to-bar pull-ups is manageable volume. However, the grip fatigue from carries will significantly impact pull-up performance across 3 rounds. The 11-minute cap provides adequate time pressure without being crushing. While grip becomes the limiting factor, the overall volume and loads remain within reach for average athletes with some strategic pacing.

Benchmark Times for Farmers Carry and C2B Pull Ups

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Farmer's carries will heavily tax grip and postural stamina, while 36 total C2B pull-ups challenge upper body muscular endurance significantly.
• Endurance (7/10): Three rounds with an 11-minute cap creates significant cardiovascular demand, especially with the farmer's carry taxing the aerobic system continuously.
• Strength (6/10): 100lbs total farmer's carry load and chest-to-bar pull-ups require substantial absolute and relative strength throughout the workout.
• Speed (6/10): The 11-minute cap creates urgency for transitions and movement efficiency, requiring athletes to balance speed with sustainable pacing.
• Flexibility (4/10): Chest-to-bar pull-ups demand good shoulder mobility and thoracic extension, while farmer's carries require postural stability and hip mobility.
• Power (3/10): C2B pull-ups require some explosive pulling power, but farmer's carries are primarily a strength-endurance grind with minimal power demands.

Movements

• Farmer Carry
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout consists of 3 rounds of 200m farmer's carry (50/35 lbs each hand) + 12 chest-to-bar pull-ups with an 11-minute cap. I'll analyze this movement by movement: 200m Farmer's Carry Analysis: - Fresh state: 200m farmer's carry with 100/70 lbs total load takes approximately 60-90 seconds for elite athletes, 90-120 seconds for intermediate, and 120-180 seconds for beginners - The load is moderate (50/35 per hand), allowing for steady pacing but creating significant grip and core fatigue - Round 1: 60-90 sec (fresh) - Round 2: 70-100 sec (10-15% slower due to grip fatigue) - Round 3: 80-120 sec (20-30% slower due to accumulated fatigue) 12 Chest-to-Bar Pull-ups Analysis: - Fresh state: C2B pull-ups take 1.5-2.5 seconds per rep for experienced athletes - 12 reps = 18-30 seconds when fresh, but grip fatigue from farmer's carries will significantly impact performance - Round 1: 20-35 sec (slight grip pre-fatigue from carry) - Round 2: 30-50 sec (significant grip fatigue, likely broken into 8+4 or 6+3+3) - Round 3: 40-70 sec (severe grip fatigue, likely singles or doubles) Transition Times: - Between movements: 5-15 seconds per transition (6 total transitions) - Total transition time: 30-90 seconds across all levels Total Time Calculation: - Elite (L9-L10): Carries (60+70+80=210s) + C2B (20+30+40=90s) + transitions (30s) = 330-360 seconds - Advanced (L7-L8): Carries (75+85+95=255s) + C2B (25+40+50=115s) + transitions (45s) = 415-450 seconds - Intermediate (L5-L6): Carries (90+100+110=300s) + C2B (30+45+60=135s) + transitions (60s) = 495-540 seconds - Beginner (L1-L3): Many will hit the 11-minute (660s) cap or finish just under it This workout is most similar to Helen in structure (3 rounds with running + pull-ups), but the farmer's carry creates much more grip fatigue than running. Helen benchmarks: L10: 450-510s, L5: 630-690s, L1: 900-1080s. However, this workout should be faster than Helen due to shorter distance (200m vs 400m) and fewer pull-ups (12 vs 12 C2B, which are harder but same count). The grip fatigue factor makes it comparable in difficulty. Adjusting from Helen anchor: approximately 15-20% faster due to shorter carries, but accounting for the 11-minute cap limiting the slowest times. Final targets: L10: 300s (5:00), L5: 480s (8:00), L1: 720s (12:00 - many will hit the cap)

Modality Profile

Two movements: Farmer Carry (Weightlifting - external load) and Chest-to-Bar Pull-Up (Gymnastics - bodyweight). Equal split between W and G modalities.