Workout Description
EMOM for 19 minutes
6 Alternating Dumbbell Deadlifts (50/35 lb)
4 Alternating Dumbbell Squat Cleans (50/35 lb)
2 Alternating Dumbbell Shoulder-to-Overheads (50/35 lb)
Remaining time in each minute, AMRAP:
Goblet March (L+R=1)
Why This Workout Is Hard
While the dumbbell movements are technically complex, the light-moderate loads (50/35) and low rep scheme (6/4/2) allow good form maintenance. The EMOM format provides consistent rest periods, preventing severe fatigue accumulation. The Goblet March adds volume but is low-skill and can be paced. The 19-minute duration is challenging but manageable for the average CrossFitter.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Multiple dumbbell movements performed every minute plus marches test muscular endurance, particularly in the posterior chain, legs, and shoulders throughout.
- Endurance (7/10): The EMOM format with continuous movement and goblet marches creates sustained cardiovascular demand over 19 minutes, requiring significant aerobic capacity and work capacity.
- Speed (7/10): Quick transitions between movements and efficient cycling of dumbbell complexes required to allow time for marches within each minute.
- Power (6/10): Dumbbell cleans and shoulder-to-overheads demand power production, though submaximal loads allow for sustained output rather than max effort.
- Flexibility (5/10): Clean and overhead positions require decent mobility. Hip and ankle flexibility needed for squats and proper deadlift positioning.
- Strength (4/10): Moderate dumbbell loads challenge strength, but not maximally. The focus is more on repeated submaximal efforts than pure strength.
Movements
- Dumbbell Deadlift
- Dumbbell Squat Clean
Scaling Options
Weight Modifications: 35/20 lb dumbbells for newer athletes, 25/15 lb for beginners. Movement Options: Regular deadlifts instead of alternating, power cleans instead of squat cleans, push press instead of S2OH. Can reduce to 4/3/1 rep scheme. Time Domain: Option to reduce to 15 minutes. For marches, reduce knee height or substitute stepping.
Scaling Explanation
Scale if unable to complete dumbbell complex in under 30 seconds with good form, or if heart rate spikes above sustainable level. Priority is maintaining steady, controlled movement patterns throughout all 19 minutes. Athletes should finish each minute's work feeling challenged but able to maintain consistent march count. Target RPE 7-8/10. Scale load or reps if march count drops significantly after minute 10.
Intended Stimulus
Moderate-intensity oxidative workout (19 minutes) with strength-endurance focus. The structured EMOM format with dumbbell complexes develops load management and movement efficiency under fatigue. The Goblet March creates an active recovery/work ratio challenge while maintaining elevated heart rate.
Coach Insight
Start controlled - the complex should take 25-30 seconds, leaving 30-35 seconds for marches. Break dumbbell work into 2-3 sets if needed (3/3, 2/2, 1/1). Keep dumbbell close to body during transitions. For marches, maintain tall posture and controlled knee drive. Common errors: rushing complex leading to sloppy transitions, excessive rest between movements, losing core tension during marches. Aim for 8-12 marches per remaining time block.
Benchmark Notes
Breaking down this 19-minute EMOM:
1. Required work per minute:
- 6 DB Deadlifts: ~8-10 sec
- 4 DB Squat Cleans: ~8-10 sec
- 2 DB S2OH: ~4-6 sec
Total fixed work: ~20-26 sec leaving 34-40 sec for Goblet March
2. Goblet March capacity:
- Fresh state: 1.5-2 sec per L+R rep
- Early minutes (1-5): 15-18 reps possible
- Middle minutes (6-12): 12-15 reps possible
- Late minutes (13-19): 8-12 reps possible
3. Level projections:
L10 (Elite): ~19-20 march reps per minute
- Early: 18-20 × 5 = ~95
- Middle: 15-17 × 7 = ~112
- Late: 12-14 × 7 = ~91
Total: ~300-360 reps
L5 (Intermediate): ~12-14 march reps per minute
- Early: 14-16 × 5 = ~75
- Middle: 12-14 × 7 = ~91
- Late: 8-10 × 7 = ~63
Total: ~230-250 reps
L1 (Beginner): ~6-8 march reps per minute
- Early: 8-10 × 5 = ~45
- Middle: 6-8 × 7 = ~49
- Late: 4-6 × 7 = ~35
Total: ~120-130 reps
Using Fight Gone Bad as closest anchor (430-500 reps for L10 in 17 min), but scaling down ~25% due to:
- Heavier implements
- More complex movements
- Additional 2 minutes duration
Final targets:
Male: L10: 360+ / L5: 240 / L1: 120
Female: L10: 340+ / L5: 220 / L1: 100
Modality Profile
All movements (Dumbbell Deadlift, Dumbbell Squat Clean, Dumbbell Shoulder To Overhead, Goblet March) involve external loads with dumbbells/kettlebells, making them all weightlifting (W) movements. With only one modality present, it's 100% weightlifting.
