400 meter Run (together)
30 Dumbbell Deadlifts - @23/15 kg (50/35 lb each)
30 Sit-Ups (each)
The Carla benchmark workout is a high-intensity, time-based challenge that tests endurance and strength across multiple modalities. It consists of 5 rounds for time, where athletes will complete a 400-meter run, followed by 30 dumbbell deadlifts, and then 30 sit-ups per individual. This structure not only focuses on cardiovascular endurance but also on muscular strength and core stability, making it a comprehensive test that is well-suited for athletes at various fitness levels. The run serves as a dynamic warm-up and a way to elevate heart rate, while the dumbbell deadlifts target the posterior chain and core. The sit-ups enhance abdominal strength and endurance, essential for maintaining overall stability during the workout.
To maximize performance in the Carla benchmark workout, begin with a moderate pace on the 400-meter run, aiming to maintain an effort that allows for a strong transition into the dumbbell deadlifts. Each round should ideally take between 3-5 minutes, giving you a strategic window to complete each segment efficiently. For the dumbbell deadlifts, maintain proper form and avoid excess fatigue by pacing your reps. Aim to keep your sit-ups consistent and controlled, focusing on quality over quantity. In the final rounds, push your limits on the run and consider adjusting your pace on the deadlifts and sit-ups to maintain speed. The last few minutes should be a concerted effort to finish strong, pushing for your best time in this benchmark WOD.
Buy-In: 1,200m Row
Wear Weight Vest and do 400m Single Plate-Pinch Carry, 20 Air Squats (every rest);
Remove vest and do
10-9-8-7-6-5-4-3-2-1
Single Kettlebell Deadlifts, 50m Farmer's Carry, Lateral Box Step-Ups;
Then wear vest again and repeat 400m Single Plate-Pinch Carry and 20 Air Squats;
Cash-Out (no vest): 1,200m Row.
250 meter Row
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
250 meter Row
12 minutes Rest
21-18-15-12
Wall Ball Shots
Pull-Ups
Kettlebell Swings
Handstand Push-Ups
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Lunges
30 Knees-to-Elbows
30 Push Presses
30 Back Extensions
30 Wall Ball Shots
30 Burpees
30 Double-Unders
Time Cap: 30 minutes.
Begin by running 400 meters together to warm up and set the pace. After the run, switch to 30 Dumbbell Deadlifts, choosing weights that are challenging but manageable. Keep your back straight and engage your core throughout the movement.
Once you finish the deadlifts, move on to 30 Sit-Ups, ensuring that each repetition is controlled and complete. Focus on using your abdominal muscles to lift your torso, avoiding using momentum.
Repeat this sequence for a total of five rounds. Maintain a steady but intense pace, and aim to minimize rest between exercises to keep your heart rate elevated and maximize your endurance and strength gains.
To scale the benchmark workout 5 Rounds for Time called Carla, adjust the running distance to 200 meters for beginners or those with mobility issues.
For the Dumbbell Deadlifts, decrease the weight to a manageable level, around 10-15 lbs for novices, ensuring they can perform 10-12 reps unbroken with good form.
For the Sit-Ups, individuals can reduce the reps to 15 per round or opt for a less challenging exercise, like seated knee tucks, to maintain core engagement without overexertion.
Additionally, consider extending the workout time to accommodate pacing, aiming for a total workout duration of 20-25 minutes based on individual fitness levels.
Your score for the workout “Carla” is based on the total number of complete rounds performed, followed by any extra repetitions completed after your last full round.
To score, you will run 400 meters as a team, followed by 30 Dumbbell Deadlifts and 30 Sit-Ups each. Count each full round as one score.
For example, if you finish 5 full rounds and complete 10 Dumbbell Deadlifts before time runs out, your final score would be 5 rounds + 10 reps, which equals 170 total reps.
Remember to maintain proper form throughout the workout for safety and effectiveness, as scoring well also reflects your ability to perform each exercise correctly.
Begin with a steady pace during the 400-meter run; avoid going all out initially to conserve energy for the later rounds. Aim for consistent lap times to keep your rhythm.
For the dumbbell deadlifts, choose a weight that allows you to maintain form throughout all rounds. Break them into smaller sets if necessary to avoid fatigue.
During sit-ups, focus on controlled movements rather than speed. Engage your core fully to maximize efficiency and reduce strain. Aim for even pacing across all five rounds.
Utilize a strategic approach to transitions between exercises to minimize downtime. Remember to hydrate adequately before and after the workout to support recovery.
For the "5 Rounds for Time" workout, Carla's score will be measured in time. This workout includes a 400 meter run together, 30 dumbbell deadlifts, and 30 sit-ups for each participant.
Intermediate: A good score would be around 15–20 minutes. Advanced: Completing the workout in approximately 12–15 minutes is commendable. Elite athletes would aim for a finish time of under 10 minutes.
A score under 20 minutes signifies solid endurance and pacing capabilities, while a score under 15 minutes demonstrates advanced conditioning and muscular strength. If Carla completes it in under 10 minutes, it indicates exceptional fitness and efficiency in executing the movements.
The benchmark workout Carla is intended to stimulate a blend of cardiovascular endurance, muscular strength, and core stability. The 400-meter run emphasizes aerobic capacity, allowing participants to build a solid cardiovascular foundation while working as a team.
Subsequently, the 30 dumbbell deadlifts target posterior chain strength, promoting proper lifting mechanics and encouraging grip endurance. This portion requires athletes to maintain focus and technique, especially as fatigue sets in.
Finally, the 30 sit-ups serve to engage the core, ensuring stability and control throughout the workout. Together, these components create a holistic challenge that tests both physical and mental resilience in a timed format, pushing athletes to optimize their pacing and efficiency.
The world record for the workout titled "Carla," which consists of 5 rounds for time of a 400-meter run, 30 dumbbell deadlifts, and 30 sit-ups, is reported to be around 12 minutes and 30 seconds for elite male athletes.
Elite female athletes have been noted to complete this workout in approximately 14 minutes and 20 seconds. These times showcase exceptional endurance and strength, particularly in maintaining speed during the runs while managing fatigue from the strength and core movements.
As with many "for time" workouts, achieving these records involves a combination of strategic pacing, efficient transitions, and a high level of fitness, further emphasizing the competitive nature within the CrossFit community.
bar muscle up workout, burpee pull-up workout, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch -
Hand release push ups/HSPU
KB goblet reverse lunges
Between each round: 2 Burpee Pull-Ups/Banded BMU/BMU)
TC: 15
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout
20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB Goblet Squat -
20 HR push ups
20 Burpee BoJumps
TC: 16
Burpee workout, ghd sit-up workout, ski erg workout, wall walk workout
5 Rounds:
2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups
a-jump workout, atomic sit-up workout, d-ball carry workout, for time workout, Goblet Squat workout, kettlebell swing workout, push-up workout, v-up workout
20 m D-ball carry - lbs
25 Push ups
30 KB swings -
40 A-jumps
30 Atomic situps/V-ups
25 Goblet squats
20 m D-ball carry
2 min rest
TC: 17
assault bike workout, handstand push-up workout, handstand walk workout, kettlebell swing workout, wall walk workout
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
