Workout Description

Why This Workout Is Easy

This workout features moderate loads (60% bodyweight bench press) and basic movements that most CrossFitters can handle. The 3-round format with only 10 reps per movement allows natural breaks between sets. Tricep dips complement but don't severely interfere with bench press performance. Total workout time should be 6-8 minutes with built-in recovery opportunities.

Benchmark Times for Frank Callahan

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High local muscular endurance demands on chest, shoulders and triceps with 60 total reps of pressing movements performed continuously.
• Strength (6/10): Moderately heavy bench press at 60% bodyweight and bodyweight dips create significant strength demands, especially in pressing patterns.
• Speed (4/10): Quick transitions possible between movements, but weight loading and fatigue likely necessitate measured pace.
• Endurance (3/10): Short rounds with moderate rest potential between sets create some cardiovascular demand, but not sustained enough for significant aerobic challenge.
• Flexibility (3/10): Basic shoulder mobility needed for bench press and dips, but no extreme ranges of motion required.
• Power (1/10): Movements are performed at controlled tempo with focus on strength-endurance rather than explosive output.

Movements

• Bench Press
• Dip

Scaling Options

Bench Press: Scale to 40-50% bodyweight or use dumbbells at 25-30% bodyweight each. Dips: Use band assistance, bench dips, or incline push-ups. Volume options: Reduce to 2 rounds or 8 reps each. Time cap at 12 minutes. For advanced athletes: Increase to 12-15 reps per movement or add weight to dips.

Scaling Explanation

Scale if unable to perform 5+ strict dips or if bench press working weight cannot be done for 12+ reps when fresh. Prioritize full range of motion over load - shoulders should be protected throughout. Target time domain is 6-9 minutes with consistent movement. Scale load or assist before reducing reps to maintain intended stimulus of upper body endurance.

Intended Stimulus

Moderate-intensity strength endurance workout targeting 6-9 minutes. Primary focus is upper body pushing power and local muscular endurance. Uses both phosphagen and glycolytic energy systems. Main challenge is maintaining quality reps under accumulating upper body fatigue.

Coach Insight

Start strong but controlled - aim for unbroken bench press sets in round 1, then 6-4 or 5-5 splits in later rounds. Rest 10-15 seconds between movements. For bench press, maintain tight core and full range of motion. On dips, control descent to protect shoulders. Common mistakes: rushing bench press setup, shallow dip depth, excessive arching. Don't sacrifice form for speed.

Benchmark Notes

This workout is structurally similar to Grace (30 reps of barbell work) but with dips added and lower intensity on the bench press. Using Grace as our anchor (L10: 90-120s, L5: 240-300s, L1: 480-600s). Breakdown per round: Bench Press (60% BW): ~2.5s/rep × 10 = 25s Tricep Dips: ~2s/rep × 10 = 20s Transition: 3-5s Total per round (fresh): ~50s Fatigue multipliers: Round 1: 1.0x = 50s Round 2: 1.2x = 60s Round 3: 1.3x = 65s Total for elite (L10): ~175s + transitions = 240s (4:00) Intermediate (L5): ~390s (6:30) Beginner (L1): ~720s (12:00) Scaled slightly slower than Grace due to: - Additional movement (dips) - More total volume (60 vs 30 reps) - Upper body fatigue compound effect Recap: Male L10: 4:00 (240s) Male L5: 6:30 (390s) Male L1: 12:00 (720s)

Modality Profile

The workout contains two movements: Bench Press (W) and Tricep Dip (G). With one gymnastics movement and one weightlifting movement, this creates a 50/50 split between G and W modalities.

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