Workout Description

Why This Workout Is Medium

While the movements are technically demanding (paused cleans, tempo ring dips), the loading is moderate at 50% and progressing conservatively. The low volume (2-3 reps per movement) with natural rest between rounds prevents significant fatigue accumulation. The 10-minute AMRAP allows athletes to self-pace and rest as needed. Most average CrossFitters can handle the skill requirements at these volumes, though some may need ring dip scaling.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Clean pauses at knee and power position emphasize positional strength, while adding weight throughout the AMRAP targets strength development.
• Power (7/10): Clean movements from paused positions demand explosive hip extension and rapid force development, especially as weight increases.
• Stamina (6/10): Ring dips will accumulate significant upper body pushing fatigue over the AMRAP, especially with tempo requirements creating time under tension.
• Flexibility (5/10): Clean receiving positions and ring dip depth require good shoulder, hip, and ankle mobility for proper execution.
• Endurance (4/10): The 10-minute AMRAP provides moderate cardiovascular demand, but low rep counts and strength focus limit pure aerobic stress.
• Speed (2/10): Paused cleans and tempo ring dips are inherently slow, with emphasis on control rather than rapid cycling.

Movements

• Ring Dip
• Clean

Benchmark Notes

This workout consists of a 2-round warmup followed by a 10-minute AMRAP with complex barbell and gymnastics movements. The AMRAP includes: 2 Clean w/ Pause at Knee & Pause at Power (progressive loading), 1 Tempo Ring Dip (3/0/0/3), and 2 Ring Dips. I'll analyze the AMRAP portion for scoring. Movement breakdown per round: - 2 Paused Cleans: These are highly technical with two pause positions, requiring 4-6 seconds per rep when fresh (8-12 sec total). As athletes add weight throughout the AMRAP, this becomes increasingly challenging. - 1 Tempo Ring Dip: The 3-second eccentric and 3-second pause at bottom makes this extremely demanding, requiring 8-10 seconds per rep. - 2 Ring Dips: Standard ring dips take 2-3 seconds each when fresh (4-6 sec total). Round 1 timing: 20-28 seconds (fresh state) Rounds 2-3: Apply 1.1-1.2x fatigue multiplier = 22-34 seconds Rounds 4-5: Apply 1.2-1.3x multiplier = 24-36 seconds Rounds 6+: Apply 1.3-1.5x multiplier = 26-42 seconds The progressive loading on cleans and the demanding tempo ring dips create significant fatigue accumulation. Grip fatigue from ring work compounds the difficulty of barbell cycling. Transition considerations: Minimal equipment changes (barbell to rings), approximately 3-8 seconds between movements. Set breaking: Athletes will likely break the ring dips into singles after round 3-4, adding 5-10 seconds of rest per round. Using Elizabeth (21-15-9 squat clean + ring dip) as a reference anchor, but this workout's 10-minute AMRAP format with progressive loading and tempo work creates different demands. Elizabeth L5 completes in 360-420 seconds, suggesting strong athletes can maintain good pace with cleans and ring dips. For a 10-minute AMRAP with this movement complexity: - Elite (L9-L10): 6.5-7+ rounds - exceptional strength and technique - Advanced (L7-L8): 5.5-6.5 rounds - solid barbell cycling and ring dip capacity - Intermediate (L5-L6): 4.5-5.5 rounds - moderate loads, some set breaking - Novice (L1-L3): 2.5-4 rounds - lighter loads, significant rest between movements Final targets: L10: 7+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Clean is a weightlifting movement with external load (barbell), Ring Dip is a gymnastics bodyweight movement. Two modalities present, split 50/50.