Workout Description

Why This Workout Is Easy

This workout features light weights (50/35 DB), basic bodyweight movements, and excellent work-to-rest ratio (3 minutes work, 1 minute rest). The movements don't significantly interfere with each other, and the rep scheme allows for natural pacing breaks. Most average CrossFitters can complete all rounds as prescribed without scaling. The built-in rest periods prevent serious fatigue accumulation, making this an accessible conditioning workout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep bodyweight movements combined with DB power cleans will heavily tax muscular endurance, especially upper body pushing and leg stamina.
• Endurance (7/10): Three 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple intervals.
• Speed (7/10): AMRAP format demands quick transitions and fast cycling through movements to maximize rounds within the 3-minute windows.
• Power (6/10): DB power cleans are explosive movements requiring hip drive and speed under the bar, creating significant power demands each round.
• Strength (4/10): Moderate dumbbell load for power cleans provides some strength demand, while push-ups and squats test relative strength endurance.
• Flexibility (3/10): Power cleans require hip and shoulder mobility, push-ups need shoulder range, and air squats demand ankle and hip flexibility.

Movements

• Push-Up
• Dumbbell Power Clean
• Air Squat

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 DB Power Cleans (50/35), 6 Push Ups, and 9 Air Squats for a total of 18 reps per round. I'll analyze this by breaking down movement times and applying fatigue across the three rounds. Movement Analysis (Fresh State): - DB Power Clean (50/35): 2-3 seconds per rep - Push Up: 1-1.5 seconds per rep - Air Squat: 1-1.5 seconds per rep - One complete round (18 reps): 24-36 seconds for elite, 36-48 seconds for intermediate, 48-72 seconds for novice Round-by-Round Breakdown: Round 1 (Fresh): Elite athletes can complete 4-5 full rounds (72-90 reps), intermediate 3-4 rounds (54-72 reps), novice 2-3 rounds (36-54 reps) Round 2 (10% fatigue): Elite 4 rounds (72 reps), intermediate 3 rounds (54 reps), novice 2-3 rounds (36-54 reps) Round 3 (20% fatigue): Elite 3-4 rounds (54-72 reps), intermediate 2-3 rounds (36-54 reps), novice 2 rounds (36 reps) Total Rep Calculations: - L10 (Elite): 90 + 72 + 72 = 234 reps, scaling to ~360 reps for top performers - L5 (Intermediate): 72 + 54 + 54 = 180 reps, scaling to ~240 reps for median - L1 (Novice): 54 + 36 + 36 = 126 reps, scaling to ~120 reps for beginners This workout is most similar to Fight Gone Bad in structure (multiple timed rounds with rest), but with simpler movements and shorter duration. FGB has L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps over 15 minutes. Scaling down for 9 minutes of work time (60% duration), I get approximately L10: 360 reps, L5: 240 reps, L1: 120 reps. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

3 movements total: Dumbbell Power Clean (W), Push-Up (G), Air Squat (G). Two gymnastics movements (67%) and one weightlifting movement (33%).