Workout Description

Why This Workout Is Medium

The 50/35lb dumbbells are moderate loads for most CrossFitters, and the 5-rep power clean and jerk allows for manageable technique demands. The farmers carry provides active recovery between barbell cycling rounds. While 12 minutes of continuous work creates fatigue accumulation, the movement pairing and rep scheme prevent any single limiting factor from becoming overwhelming, making this accessible to average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep power cleans and farmers carries will heavily tax grip strength, shoulders, and posterior chain muscular endurance over multiple rounds.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): Power cleans are explosive hip extension movements requiring significant power output, though farmers carry is more strength-endurance focused.
• Strength (6/10): 50/35lb dumbbells require moderate strength for power cleans and static grip strength for farmers carries, but not maximal loads.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling of power cleans to maximize rounds completed.
• Flexibility (4/10): Power cleans demand hip and ankle mobility for receiving position, while farmers carry requires basic upright posture and shoulder stability.

Movements

• Dumbbell Power Clean and Jerk
• Farmer Carry

Benchmark Notes

This is a 12-minute AMRAP with 5 DB Power Clean and Jerks (50/35) + 50ft Farmers Carry (50/35). I'll analyze this movement by movement and compare to Cindy as the closest anchor. Movement Analysis: - DB Power Clean and Jerk (50/35): This is a complex movement requiring coordination. At moderate load, expect 3-4 seconds per rep when fresh, increasing to 4-6 seconds under fatigue - 50ft Farmers Carry (50/35): With moderate load, expect 8-12 seconds per carry when fresh, increasing to 12-18 seconds under fatigue - Transition time between movements: 2-4 seconds Round Time Breakdown: Round 1 (fresh): 5 reps × 3.5 sec + 10 sec carry + 3 sec transition = ~31 seconds Round 2-3: 5 reps × 4 sec + 11 sec carry + 3 sec transition = ~34 seconds Round 4-5: 5 reps × 4.5 sec + 13 sec carry + 4 sec transition = ~40 seconds Round 6-7: 5 reps × 5 sec + 15 sec carry + 4 sec transition = ~44 seconds Round 8+: 5 reps × 5.5 sec + 17 sec carry + 5 sec transition = ~50 seconds Projected Performance: - Elite (L10): 9+ rounds - maintaining sub-40 second rounds longer - Advanced (L8): 8+ rounds - steady degradation but strong technique - Intermediate (L5): 6 rounds - significant fatigue in back half - Novice (L2): 4+ rounds - early fatigue, longer rest periods - Beginner (L1): 3+ rounds - frequent breaks, technique breakdown Anchor Comparison: Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as reference. Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. This workout is 12 minutes (60% duration) with more technical/strength-based movements, so expecting roughly 25-30% of Cindy's volume due to complexity and shorter timeframe. Final targets - L10: 8.5+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Both movements are weightlifting: Dumbbell Power Clean and Jerk uses external load (dumbbells) for Olympic lifting movement, and Farmer Carry involves carrying external weight. No gymnastics or monostructural movements present.