Workout Description

Why This Workout Is Medium

The partner format is the key context here — each athlete shares the 35# KB carry, getting active recovery while their partner holds it. The KB itself is light and manageable. Total distance is 2 miles, well within average CrossFit capacity. The sprint finish after 1.5 miles does accumulate fatigue, but the built-in switching intervals prevent complete burnout. Continuous but not crushing — solidly Medium.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 2-mile total running effort (1.5 miles with KB carry plus a 0.5-mile sprint finish) places heavy aerobic demand on the cardiovascular system, sustained over a prolonged duration.
• Stamina (6/10): Alternating KB carries challenge grip, shoulder, and core muscular endurance. Partner switching provides partial relief, reducing continuous muscular fatigue but still accumulating significant localized stamina demand.
• Speed (5/10): Pacing the carry intervals and coordinating partner transitions matter, while the sprint finish demands a meaningful acceleration and sustained higher-intensity output to close the workout strong.
• Power (3/10): The 0.5-mile sprint finish introduces a moderate burst of speed and power output. The bulk of the workout, however, is paced aerobic effort with minimal explosive demand.
• Strength (2/10): A 35# kettlebell is a light load and not a test of maximal strength. The carry primarily challenges muscular endurance and postural stability rather than force production.
• Flexibility (1/10): Running and KB carrying require only basic functional mobility. No significant range of motion demands exist in this workout beyond standard upright locomotion and grip positions.

Movements

• Farmer Carry
• Partner Run

Modality Profile

Two movements across two modalities: Partner Run is Monostructural (cyclical cardio), and Farmer Carry is Weightlifting (external load carry). With one movement per modality, the split is 50/50.