Workout Description

Why This Workout Is Medium

The 1:3 work-to-rest ratio provides substantial recovery between rounds, preventing significant fatigue accumulation. While 50/35lb dumbbells are moderately heavy for thrusters and renegade rows, the low volume (6 reps each) and generous rest allows athletes to maintain quality movement. The ladder sprints add cardiovascular demand but aren't overly taxing. Most average CrossFitters can complete this as prescribed, making it a solid medium-intensity workout.

Benchmark Times for 616

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): Ladder sprints are pure power output, while thrusters require explosive hip drive and overhead press under fatigue conditions.
• Stamina (6/10): Six rounds of compound movements with moderate loads will challenge muscular endurance, particularly in shoulders and core from thrusters and rows.
• Strength (6/10): 50/35lb dumbbells for thrusters and renegade rows require significant strength, especially when fatigued from previous rounds and sprints.
• Speed (5/10): Sprint intervals demand maximum speed, but generous rest allows recovery. Transition efficiency between movements affects round times.
• Endurance (4/10): The 1:3 work-to-rest ratio and ladder sprints provide moderate cardiovascular demand, but generous rest periods limit pure aerobic stress.
• Flexibility (4/10): Thrusters demand overhead mobility and ankle flexibility, while renegade rows require thoracic spine and hip mobility in plank position.

Movements

• Dumbbell Renegade Row
• Thruster
• Ladder Sprint

Benchmark Notes

This workout consists of 6 rounds of DB thrusters, ladder sprints, and DB renegade rows with 1:3 work-to-rest ratio. Since it's scored as 'slowest time', I'll calculate the time for the longest round. Movement breakdown per round: - 6 DB Thrusters (50/35): At moderate load, ~2.5 sec/rep = 15 seconds - Ladder Sprint (10'+20'+30'+40' = 100' total): Elite ~12-15 sec, recreational ~20-25 sec - 6 DB Renegade Rows alternating: ~3 sec/rep = 18 seconds - Transitions between movements: ~5-10 seconds total Fresh round estimate: Elite 45-50 sec, recreational 60-70 sec Fatigue considerations: Since there's 1:3 rest (if round takes 60 sec, you get 180 sec rest), fatigue will be minimal between rounds. The 'slowest time' scoring means we're looking at the worst single round, likely round 1 (before rhythm) or final rounds (accumulated fatigue). Using Helen as anchor (similar multi-modal structure with running component): Helen L10 is 450-510 sec for 3 full rounds. This workout is a single round with similar movement density but shorter duration. Adjusting for single round vs full workout: Helen single round ~150-170 sec for elite. This workout's movements are less demanding (DB vs barbell, shorter run), so scaling down by ~70%. Final targets - L10: 50 sec, L5: 80 sec, L1: 120 sec

Modality Profile

Three movements across all modalities: Thruster (Weightlifting - barbell movement), Ladder Sprint (Monostructural - running variation), Dumbbell Renegade Row (Weightlifting - dumbbell movement). Two weightlifting movements and one monostructural movement results in W: 34, M: 33, G: 33.