Workout Description

Why This Workout Is Medium

This workout features moderate volume (200 total reps) with fundamental movements that most CrossFitters can perform. The dumbbell loading allows for manageable weights, and the movement selection provides natural transitions without severe interference patterns. While 20 minutes of continuous work creates fatigue accumulation, the rep scheme and movement complexity remain accessible. Average athletes should complete this as prescribed with steady pacing, though grip and posterior chain will be challenged by the end.

Benchmark Times for Day 36 SUPPORT YOUR BOX WEEK 3

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:30-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of 50 reps per movement will heavily tax muscular endurance, especially grip stamina from dumbbell work.
• Endurance (7/10): A 20-minute time cap with 200 total reps creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Speed (6/10): For-time format with moderate rep counts requires efficient movement cycling and minimal rest to beat the time cap.
• Strength (4/10): Dumbbell loads provide moderate strength demand, particularly in deadlifts and thrusters, but not maximal strength testing.
• Flexibility (3/10): Overhead position in thrusters and hip hinge in deadlifts require moderate mobility, but nothing extreme.
• Power (2/10): Thrusters have some explosive component, but the high rep scheme favors grinding over explosive power output.

Movements

• AbMat Sit-Up
• Dumbbell Deadlift
• Single-Arm Dumbbell Thruster
• Box Step-Up

Benchmark Notes

This workout consists of 50 reps each of 4 movements for time with a 20-minute cap. Breaking down movement by movement: Dumbbell Deadlifts (50 reps): At moderate load, ~2-3 sec per rep fresh = 100-150 sec base time. AbMat Sit Ups (50 reps): ~1-1.5 sec per rep = 50-75 sec base time. Box Step Ups (50 reps): ~2-2.5 sec per rep = 100-125 sec base time. Single Arm DB Thrusters (50 reps): ~2.5-3 sec per rep = 125-150 sec base time. Base total: 375-500 seconds. However, this is a high-volume chipper requiring significant fatigue adjustments. The dumbbell deadlifts will cause posterior chain fatigue affecting step-ups. The sit-ups provide some recovery but the thrusters at the end will be severely impacted by accumulated fatigue. Applying fatigue multipliers: First quarter (fresh): 1.0x, Second quarter: 1.1x, Third quarter: 1.3x, Final quarter: 1.5x. Adding transition times between movements (~10-15 sec each) and set breaking (especially on thrusters): +60-90 seconds. This workout is most similar to high-volume chippers like Angie (100-100-100-100) but with different movement patterns. Angie benchmarks: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. However, this workout has only 200 total reps vs Angie's 400, so it should be roughly 50% of Angie's times. Adjusting proportionally: L10: 420-540 sec, L5: 660-750 sec, L1: 990-1200 sec. The 20-minute time cap supports this range, as it would catch the slowest performers. Final benchmarks: L10: 420 sec (7:00), L5: 720 sec (12:00), L1: 1200 sec (20:00 - time cap).

Modality Profile

4 movements total: Dumbbell Deadlift (W), Abmat Sit Up (G), Box Step Up (G), Single Arm Dumbbell Thruster (W). 1 Gymnastics movement (25%), 0 Monostructural (0%), 3 Weightlifting movements (75%).