Workout Description

Why This Workout Is Medium

While DT-style dumbbell complexes and 20-cal bike sprints are challenging, the 1:1 work-to-rest ratio provides significant recovery. The alternating format prevents movement interference and fatigue accumulation. The dumbbell weight is moderate, and 4-minute blocks with built-in rest allow athletes to maintain intensity across all 5 rounds. Most CrossFitters can complete this as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Quick transitions and fast cycling required to complete bike calories and DT complex within each working minute.
• Endurance (7/10): The 20-minute duration with alternating work/rest intervals and bike calories creates sustained cardiovascular demand, though rest periods prevent maximal endurance challenge.
• Power (7/10): Bike sprints and dumbbell complex movements (especially cleans and jerks) require significant power output during work intervals.
• Stamina (6/10): Multiple rounds of DT complex and bike sprints test muscular endurance, but built-in rest allows partial recovery between efforts.
• Flexibility (5/10): The DT complex demands decent mobility for overhead position in jerks and hip/ankle flexibility for deadlifts and cleans.
• Strength (4/10): Moderate dumbbell loads in DT complex require strength, but weights are submaximal to allow for cycle speed and volume.

Movements

• Deadlift
• Hang Power Clean
• Jerk

Scaling Options

Bike: Reduce to 15/12 calories or substitute rowing. DT Complex: Scale weight to 35/25 lb dumbbells. Movement substitutions: Deadlift to box for limited mobility, power clean to muscle clean, push press instead of jerk. Volume options: Reduce DT to 9-6-3 rep scheme. Time domain: Can reduce to 3 or 4 rounds total while maintaining 4-minute interval structure.

Scaling Explanation

Scale if unable to complete bike calories in under 3:15 or if DT complex takes over 2:30 at prescribed weight. Form deterioration on any lift requires immediate weight reduction. Priority is maintaining consistent movement patterns and work:rest ratio. Target effort is 7/10 RPE with ability to maintain output across all rounds. Athletes should finish each interval with 15-30 seconds rest for optimal pacing.

Intended Stimulus

Moderate-intensity interval workout targeting mixed energy systems. Each 4-minute block combines short anaerobic bursts (windbike sprint) with glycolytic endurance (DT complex). Overall stimulus is aerobic power development with skill work under fatigue. Primary challenge is maintaining power output and technical efficiency across 20 minutes.

Coach Insight

Pace the bike calories aggressively but sustainable - aim to finish by 2:45-3:00 to allow recovery. For DT complex: Touch-and-go deadlifts, controlled hang position, crisp jerks. Break DT into 2-3 sets (7-5/5-4/4-2) as needed. Use rest minutes for full recovery - shake out arms and control breathing. Common mistakes: rushing transitions between movements in DT, losing posture on bike, cutting range of motion when fatigued. Success requires consistent pacing across all 5 rounds.

Benchmark Notes

This is a 20-minute workout with 5 rounds of 4-minute EMOMs. Each round consists of: 1. Windbike calories (20/15 cal) 2. Rest 3. One round of DB DT (12+9+6 = 27 reps) 4. Rest Breakdown per 4-min cycle: - Minute 1: 20/15 cal on bike (baseline) - Minute 2: Rest - Minute 3: 27 reps of DB movements - Minute 4: Rest Using DT as anchor (since this is a DT variant): - Standard DT (155/105) L10 is 360-420s for 135 total reps - This version uses lighter DBs (50/35) but no barbell transitions - Each 4-min cycle allows full recovery between efforts For 5 rounds: L10 athlete: - 20 cal + 27 reps = 47 total per round - Can maintain across all 5 rounds = ~180-190 total L5 athlete: - 15-17 cal + 27 reps = ~42 per round - Some dropoff in later rounds = ~120 total L1 athlete: - 10-12 cal + 20-22 reps = ~32 per round - Significant fatigue = ~60 total Final targets: Male: L10: 180+, L5: 120, L1: 60 Female: L10: 165+, L5: 105, L1: 50

Modality Profile

Bike (M), Deadlift (W), Hang Power Clean (W), and Jerk (W) - One monostructural movement (Bike) and three weightlifting movements (Deadlift, Hang Power Clean, Jerk) out of four total movements