Workout Description

Why This Workout Is Medium

The 50/35lb dumbbells are moderate loads that most CrossFitters can handle for power clean and jerks. The 21-15-9 rep scheme creates manageable fatigue accumulation with natural breaking points. Hand release push-ups are accessible to average athletes and complement the pulling pattern well. Total volume is reasonable (~45 reps each movement) and the workout should finish in 8-12 minutes, making it challenging but achievable for most without scaling.

Benchmark Times for 30:01 - 50:00

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body work (45 total power cleans, 45 push-ups) will heavily tax muscular endurance in shoulders, arms, and core.
• Power (8/10): Power clean and jerk is an explosive movement requiring rapid force production from hips through shoulders in coordinated fashion.
• Endurance (7/10): The 21-15-9 format with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates through the descending rep scheme.
• Strength (6/10): Dumbbell power clean and jerk at 50/35 pounds requires moderate strength, particularly in the posterior chain and overhead pressing capacity.
• Speed (6/10): Fast transitions between movements and quick cycling of reps will be crucial for maintaining intensity through the descending ladder format.
• Flexibility (4/10): Power clean requires hip hinge mobility and overhead position demands shoulder flexibility, while push-ups need basic range of motion.

Movements

• Hand-Release Push-Up
• Dumbbell Power Clean and Jerk

Benchmark Notes

This workout follows a 21-15-9 format with DB Power Clean and Jerk (50/35) and Hand Release Push Ups, totaling 45 reps per movement. I'll analyze this by comparing to similar benchmarks and calculating movement-by-movement times. Closest anchor comparison: This is most similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) with L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. However, this workout uses lighter dumbbells but more challenging push-up variation. Movement analysis: - DB Power Clean and Jerk (50/35): Lighter than barbell equivalents, approximately 2-3 sec per rep fresh - Hand Release Push Ups: More time-consuming than regular push-ups due to full release, approximately 2-3 sec per rep fresh Round-by-round breakdown: Round 1 (21 reps each): - DB C&J: 21 × 2.5 sec = 53 sec - Transition: 3 sec - HR Push Ups: 21 × 2.5 sec = 53 sec - Total: ~109 sec Round 2 (15 reps each, 1.15x fatigue): - DB C&J: 15 × 2.8 sec = 42 sec - Transition: 3 sec - HR Push Ups: 15 × 2.8 sec = 42 sec - Total: ~87 sec Round 3 (9 reps each, 1.25x fatigue): - DB C&J: 9 × 3.1 sec = 28 sec - Transition: 3 sec - HR Push Ups: 9 × 3.1 sec = 28 sec - Total: ~59 sec Elite total: ~255 sec (4:15) This aligns well with Elizabeth anchor but accounts for the lighter DB load being offset by more challenging push-up variation. Final targets: L10: 240 sec (4:00), L5: 420 sec (7:00), L1: 720 sec (12:00)

Modality Profile

Two movements: Dumbbell Power Clean and Jerk (weightlifting with external load) and Hand-Release Push-Up (bodyweight gymnastics movement). Equal split between weightlifting and gymnastics.