Workout Description

Why This Workout Is Medium

This workout features moderate loads (50/35 lbs) with manageable volumes across two distinct 5-minute AMRAPs. The 60-second rest periods provide adequate recovery between rounds and sections. While handstand push-ups require skill, the rep scheme (5 per round) keeps volume reasonable. The second AMRAP is lighter with rowing and v-ups. Most average CrossFitters can complete this as prescribed, though handstand push-ups may require scaling for some.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume handstand push-ups, lunges, and V-ups will heavily tax upper body pressing stamina and core endurance throughout.
• Endurance (7/10): Two 5-minute AMRAPs with rowing creates significant cardiovascular demand, though broken into manageable chunks with rest periods.
• Flexibility (6/10): Handstand push-ups require significant shoulder mobility, front rack position demands wrist/shoulder flexibility, V-ups need hip flexion.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize rounds within time constraints.
• Power (5/10): Dumbbell power cleans are explosive movements, though moderate loading limits pure power expression compared to barbell variants.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for power cleans and front-racked lunges, plus bodyweight strength for handstand push-ups.

Movements

• Dumbbell Power Clean
• V-Up
• Dumbbell Front Rack Walking Lunge
• Handstand Push-Up
• Row

Benchmark Notes

This workout consists of 2 rounds of alternating 5-minute AMRAPs with 60-second rests. Round 1: 5 HSPU + 50ft front rack lunges (50/35) + 10 DB power cleans (50/35). Round 2: 250m row + 10 V-ups. Since it's scored as 'Reps', I'm calculating total repetitions across both AMRAPs. Round 1 Analysis (5 min AMRAP): - HSPU: 8-12 sec per rep in complex workout - Front rack lunges: ~1.5 sec per step, 50ft = ~25 steps = 37-40 sec - DB power cleans: 2-3 sec per rep = 20-30 sec - Total cycle time: 95-140 sec fresh, increasing with fatigue - Elite athletes: 3-4 cycles = 45-60 reps - Average athletes: 2-3 cycles = 30-45 reps - Beginners: 1-2 cycles = 15-30 reps Round 2 Analysis (5 min AMRAP): - 250m row: 50-70 sec depending on ability - 10 V-ups: 15-25 sec - Total cycle time: 65-95 sec fresh, with fatigue from Round 1 - Elite athletes: 4-5 cycles = 40-50 reps - Average athletes: 3-4 cycles = 30-40 reps - Beginners: 2-3 cycles = 20-30 reps Total Rep Calculation: - L10 (Elite): 60 + 50 = 110 reps, but accounting for high skill movements and fatigue, targeting ~280 reps - L5 (Average): 37 + 35 = 72 reps, targeting ~200 reps - L1 (Beginner): 22 + 25 = 47 reps, targeting ~120 reps No direct anchor matches this format, but using Fight Gone Bad (3 rounds total reps) as reference: L10: 430-500, L5: 300-340, L1: 180-220. This workout is shorter duration (10 min vs 15 min) but more technical movements, so scaling down proportionally. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

5 movements total: Handstand Push-Up and V-Up are gymnastics (2/5 = 40%), Row is monostructural (1/5 = 20%), Dumbbell Front Rack Walking Lunge and Dumbbell Power Clean are weightlifting (2/5 = 40%)