Workout Description

Why This Workout Is Medium

The 50/35lb dumbbells are moderate loads for most CrossFitters, and the rep scheme (5-5-30) creates manageable volume per round. The 1-minute rest between rounds prevents excessive fatigue accumulation, allowing athletes to maintain intensity across all three AMRAPs. While double-unders can be limiting for some, the overall combination of moderate weight, reasonable volume, and built-in recovery keeps this accessible for the average athlete without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Moderate rep ranges repeated across three rounds will heavily tax upper body and leg muscular endurance, especially with minimal rest between rounds.
• Endurance (7/10): Three 3-minute AMRAPs with only 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Power (7/10): Power cleans are explosive by nature, and thrusters require powerful hip drive and overhead press, making this a power-dominant workout.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling to maximize rounds within each 3-minute window.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for power cleans and thrusters, requiring decent strength but not maximal effort.
• Flexibility (4/10): Power cleans demand good hip and shoulder mobility, while thrusters require overhead flexibility and ankle mobility for proper squat depth.

Movements

• Thruster
• Dumbbell Power Clean
• Double-Under

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 5 DB Power Cleans (50/35), 5 DB Thrusters (50/35), and 30 Double Unders, totaling 40 reps per round. I'll analyze this by breaking down movement times and applying fatigue across the three AMRAPs. Movement Analysis (Fresh State): - DB Power Clean (50/35): 2.5-3 sec per rep, so 5 reps = 12.5-15 sec - DB Thrusters (50/35): 2.5-3 sec per rep, so 5 reps = 12.5-15 sec - 30 Double Unders: 0.5 sec per rep in rhythm = 15 sec, but add 3-5 sec for setup/transitions = 18-20 sec - Total per round (fresh): 43-50 sec, allowing 2-3 complete rounds per 3-minute AMRAP Fatigue and Set Breaking: - Round 1 (fresh): Athletes can maintain larger sets, completing 2.5-3.5 rounds - Round 2 (moderate fatigue): 1.1-1.2x multiplier, more set breaking on thrusters and double unders, completing 2.0-3.0 rounds - Round 3 (high fatigue): 1.3-1.5x multiplier, significant set breaking, completing 1.5-2.5 rounds Transition times between movements are minimal (2-5 sec) since all use the same dumbbells or jump rope. The 1-minute rest between AMRAPs provides partial recovery but cumulative fatigue still builds. Cross-referencing with Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat): - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes - This workout is 9 minutes of work (3x3min) vs Cindy's 20 minutes - The movements here are more technical and heavier than Cindy's bodyweight movements - Scaling proportionally: Cindy's ~1.25-1.5 rounds/minute for elite becomes 0.9-1.1 rounds/minute here due to heavier loading and technical demands Total Performance Estimates: - L10 (Elite): 3.2 + 2.8 + 2.5 = 8.5 rounds, but accounting for partial reps in scoring format = 16-17 rounds - L5 (Average): 2.5 + 2.2 + 1.8 = 6.5 rounds = 10-11 rounds - L1 (Beginner): 1.8 + 1.5 + 1.2 = 4.5 rounds = 4-5 rounds Final targets: L10: 16.5 rounds, L5: 10.5 rounds, L1: 4.5 rounds

Modality Profile

Three movements total: Dumbbell Power Clean (W), Thruster (W), Double-Under (G). Two weightlifting movements with external load, one gymnastics bodyweight coordination movement. 67% weightlifting, 33% gymnastics.