Workout Description

Why This Workout Is Hard

While the individual elements (running, dumbbell movements) aren't extreme in isolation, the combination creates significant challenge. The continuous format with no built-in rest periods means fatigue accumulates through each run, and the dumbbell movements get progressively harder. The shoulder fatigue from clean-and-presses carries into thrusters, then burpee-presses, creating a compound effect. Most athletes will complete this in 20-25 minutes of sustained effort.

Benchmark Times for Dumbbell Run

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Four 400m runs combined with dumbbell complexes creates significant cardiovascular demand. The running intervals prevent full recovery and maintain elevated heart rate throughout.
• Stamina (7/10): Moderate rep schemes with dumbbells test muscular endurance, especially shoulder and leg stamina. Each movement builds upon previous fatigue.
• Speed (6/10): Quick transitions between movements and maintaining run pace are important. The workout rewards athletes who can cycle dumbbells efficiently.
• Flexibility (5/10): Clean and press, thrusters, and burpees demand decent mobility in hips, shoulders, and thoracic spine for safe execution.
• Strength (4/10): Moderate dumbbell loads require strength, but not maximal. The focus is more on maintaining form through fatigue than pure strength.
• Power (4/10): Dumbbell cleans have power elements, but fatigue and moderate loads keep this from being truly explosive work.

Movements

• Run
• Thruster
• Dumbbell Burpee
• Dumbbell Press

Scaling Options

Weight reductions: Scale to 35/25lb dumbbells for intermediate, 20/15lb for beginners. Movement modifications: Single dumbbell option for all movements. Reduce runs to 200m or substitute 500m row/bike. Volume options: Reduce to 15 or 12 reps per round. For burpee section, allow step-back burpees or eliminate the press (regular burpees only). Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken dumbbell clean-and-presses or if 400m runs typically take over 2:30. Priority is maintaining consistent movement through all rounds - technique should not break down significantly. Target completion time is 15-25 minutes. Athletes should be able to keep moving with minimal extended breaks. Scale load/volume to achieve this time domain while preserving intended stimulus of combined upper body pushing and cardiovascular challenge.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with significant oxidative component from runs. Primary challenge is maintaining power output with dumbbells while managing increasing fatigue from runs. Tests both local muscular endurance in shoulders/core and global conditioning.

Coach Insight

Break dumbbell work into manageable sets early (sets of 5-7 reps) to avoid shoulder fatigue. Maintain steady, sustainable pace on runs - they should feel 'uncomfortably comfortable.' For dumbbell movements, focus on strong hip drive and avoid strict pressing. Quick but controlled transitions between movements. Common mistake is going too fast on first run and first dumbbell section, leading to severe slowdown later. Consider breaking clean-and-presses into power cleans + push press to conserve energy.

Benchmark Notes

This workout is most similar to Helen (3 rounds of 400m run + other movements) but with 4 rounds and dumbbell movements instead of KB swings/pull-ups. Analysis: 1. Running component: - 4 x 400m = 1600m total - Fresh 400m: 75-90 seconds - Progressive fatigue multipliers: 1.0, 1.1, 1.2, 1.3 2. Dumbbell movements: - DB Clean & Press: ~3-4 sec/rep (20 reps) = 60-80 sec - DB Thrusters: ~3-4 sec/rep (20 reps) = 60-80 sec - DB Burpee + Press: ~5-6 sec/rep (20 reps) = 100-120 sec 3. Using Helen as anchor (L10 M/F = 7:30-8:30/8:30-9:30): - This workout has ~25% more running - DB movements are similarly taxing but more pressing-focused - Extra round adds significant fatigue Projected L10 times: - Male: 9:00 (540 sec) - Female: 11:00 (660 sec) L5 (average): - Male: 13:00 (780 sec) - Female: 15:00 (900 sec) L1 (scaled): - Male: 22:00 (1320 sec) - Female: 24:00 (1440 sec)

Modality Profile

Of the 5 movements: Run (M), DB Clean & Press (W), Thruster (W), DB Burpee (G), DB Press (W). Breakdown: 1 gymnastics movement (Burpee), 1 monostructural movement (Run), and 3 weightlifting movements (DB Clean & Press, Thruster, DB Press). 1/5=20%, 1/5=20%, 3/5=60%