Workout Description
Why This Workout Is Medium
The workout splits into two distinct phases: a 12-minute strength block (fresh, low volume, adequate time) followed by an AMRAP with moderate loads at 65% and 85% of maxes. The AMRAP uses light-moderate weights with simple movements and built-in recovery between rounds. While the deadlifts come after finding a 3RM, the 65% load is manageable. The combination of adequate time for strength work and sustainable AMRAP pacing makes this accessible to average CrossFitters without requiring scaling.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Dominant domain. Finding 3RM deadlift and bench press directly tests maximal strength. The AMRAP uses heavy loads (65-85% of 3RM), maintaining strength stimulus throughout.
- Flexibility (5/10): Moderate mobility needs. Deadlifts and bench press require adequate hip, shoulder, and thoracic mobility. Romanian deadlifts demand hamstring and lower back flexibility.
- Stamina (4/10): Moderate muscular endurance demand. The AMRAP portion requires sustained output across multiple rounds, but low rep counts (5+5) limit total volume and fatigue accumulation.
- Speed (3/10): Low speed requirement. Full rest between max attempts in first block. AMRAP has steady pacing with minimal transition demands between two movements.
- Endurance (2/10): Minimal cardiovascular demand. The 12-minute strength block has full recovery between attempts, and the AMRAP is brief with low rep counts per round, limiting aerobic stimulus.
- Power (2/10): Minimal power demand. Both movements are controlled, grinding efforts. No explosive or ballistic component; focus is on force production and load management.
Movements
- Deadlift
- Bench Press
- Romanian Deadlift
Benchmark Notes
The AMRAP limiter is the bench press at 85% of 3RM — a very heavy percentage that forces frequent rest and limits cycling speed. L5 athletes (intermediate CrossFitters) typically hit around 5 rounds in 8 minutes at this loading, managing short breaks between sets. Elite athletes can sustain faster transitions and handle the fatigue better, pushing into 12-14 rounds.
Modality Profile
All three movements (Deadlift, Bench Press, Romanian Deadlift) are barbell exercises with external load, classifying them as Weightlifting modality.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 2/10 | Minimal cardiovascular demand. The 12-minute strength block has full recovery between attempts, and the AMRAP is brief with low rep counts per round, limiting aerobic stimulus. |
| Stamina | 4/10 | Moderate muscular endurance demand. The AMRAP portion requires sustained output across multiple rounds, but low rep counts (5+5) limit total volume and fatigue accumulation. |
| Strength | 9/10 | Dominant domain. Finding 3RM deadlift and bench press directly tests maximal strength. The AMRAP uses heavy loads (65-85% of 3RM), maintaining strength stimulus throughout. |
| Flexibility | 5/10 | Moderate mobility needs. Deadlifts and bench press require adequate hip, shoulder, and thoracic mobility. Romanian deadlifts demand hamstring and lower back flexibility. |
| Power | 2/10 | Minimal power demand. Both movements are controlled, grinding efforts. No explosive or ballistic component; focus is on force production and load management. |
| Speed | 3/10 | Low speed requirement. Full rest between max attempts in first block. AMRAP has steady pacing with minimal transition demands between two movements. |
SWOD: and 20 Minute Running Clock: 0:00 - 12:00 Find 3RM Find 3RM 12:01 AMRAP: 5 @ 65% of 3RM 5 @ 85% of 3RM