Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads and fundamental movements. The 50/35lb DB power cleans are light enough for most athletes to cycle efficiently, while the descending rep scheme (21-15-9) provides natural rest periods as volume decreases. The bike calories offer active recovery between strength movements. Total time around 8-12 minutes with built-in pacing makes this challenging but accessible for average CrossFitters.

Benchmark Times for WOD

• 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 pull-ups combined with power cleans will heavily tax upper body muscular endurance, especially grip strength throughout.
• Endurance (7/10): The 21-15-9 format with bike calories creates significant cardiovascular demand, requiring sustained aerobic output across three rounds with minimal rest.
• Power (7/10): Power cleans are inherently explosive movements requiring hip drive and coordination, making power a significant component of this workout.
• Strength (6/10): Dumbbell power cleans at 50/35 lbs require moderate strength, while pull-ups demand relative strength for multiple repetitions per round.
• Speed (6/10): The descending rep scheme encourages fast transitions and quick cycling through movements to maintain intensity across all three rounds.
• Flexibility (4/10): Power cleans require hip and shoulder mobility, pull-ups need overhead range of motion, creating moderate flexibility demands throughout.

Movements

• Air Bike
• Dumbbell Power Clean
• Pull-Up

Benchmark Notes

This workout follows a 21-15-9 format with three movements: Calorie Bike, DB Power Cleans (50/35), and Pull-Ups. I'll analyze this using Fran as the primary anchor since it shares the exact same rep scheme (21-15-9) and includes pull-ups, then adjust for the movement differences. Fran anchor times: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec Movement-by-movement breakdown: Round 1 (21 reps each): - 21 Cal Bike: Elite 35-40 sec, Intermediate 50-60 sec, Recreational 70-80 sec - 21 DB Power Cleans (50#): Elite 35-40 sec, Intermediate 50-60 sec, Recreational 70-85 sec - 21 Pull-Ups: Elite 25-30 sec, Intermediate 40-50 sec, Recreational 60-75 sec - Transitions: 6-15 sec total Round 2 (15 reps each, 1.1x fatigue): - 15 Cal Bike: Elite 28-32 sec, Intermediate 40-48 sec, Recreational 55-65 sec - 15 DB Power Cleans: Elite 28-32 sec, Intermediate 40-48 sec, Recreational 55-70 sec - 15 Pull-Ups: Elite 20-25 sec, Intermediate 32-40 sec, Recreational 50-65 sec - Transitions: 6-15 sec total Round 3 (9 reps each, 1.2x fatigue): - 9 Cal Bike: Elite 18-22 sec, Intermediate 26-32 sec, Recreational 38-45 sec - 9 DB Power Cleans: Elite 18-22 sec, Intermediate 26-32 sec, Recreational 38-50 sec - 9 Pull-Ups: Elite 12-15 sec, Intermediate 20-25 sec, Recreational 32-42 sec - Transitions: 4-10 sec total Compared to Fran, this workout should be slower because: 1. Calorie bike is less efficient than thrusters for time 2. DB power cleans at 50# are similar intensity to thrusters at 95# but require more coordination 3. Pull-ups remain the same 4. More transitions between three distinct pieces of equipment Expected adjustment: 80-100% slower than Fran due to bike inefficiency and equipment transitions. Projected total times: - L10 (Elite): 240-280 sec (4:00-4:40) - L5 (Intermediate): 420-480 sec (7:00-8:00) - L1 (Recreational): 660-720 sec (11:00-12:00) Final recap: L10: 240 sec, L5: 420 sec, L1: 720 sec

Modality Profile

Three movements across all modalities: Pull-Up (Gymnastics), Bike (Monostructural), Dumbbell Power Clean (Weightlifting). Equal distribution with slight weight to Weightlifting.