Workout Description

Why This Workout Is Medium

This workout uses moderate dumbbell weights (50/35) with fundamental movements in a manageable rep scheme. While 4 rounds creates some volume, the movements flow well together and allow natural transition breaks. The elevated reverse lunges add complexity but aren't highly technical. Most average CrossFitters can complete this as prescribed, though grip fatigue from continuous dumbbell work and leg fatigue from lunges will accumulate progressively through rounds.

Benchmark Times for HAPPY FEET

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts across multiple muscle groups with grip-intensive dumbbell work will heavily tax muscular endurance throughout the workout.
• Endurance (7/10): Four rounds for time with minimal rest creates significant cardiovascular demand, especially with the compound dumbbell movements creating systemic fatigue.
• Power (7/10): Hang power cleans and power jerks are explosive movements requiring rapid force development, making power a primary component of this workout.
• Strength (6/10): Moderate dumbbell loads (50/35) combined with front-loaded lunges and overhead pressing creates meaningful strength demands without being maximal.
• Flexibility (6/10): Hang power cleans require good hip and ankle mobility, while front-racked lunges and overhead jerks demand shoulder and thoracic spine flexibility.
• Speed (6/10): For-time format with moderate rep ranges encourages quick transitions and sustained pace, though not sprint-level cycling due to technical movements.

Movements

• Dumbbell Power Jerk
• Reverse Lunge
• Dumbbell Deadlift
• Dumbbell Hang Power Clean

Benchmark Notes

This workout consists of 4 rounds of dumbbell complex movements plus elevated reverse lunges. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 10 DB Deadlifts (50/35): 2-3 sec per rep = 20-30 sec - 8 DB Hang Power Cleans: 2.5-3 sec per rep = 20-24 sec - 8 DB Power Jerk: 2.5-3 sec per rep = 20-24 sec - 10 Front Foot Elevated Reverse Lunges: 2-3 sec per rep = 20-30 sec - Transitions between movements: 3-5 sec each = 12-15 sec Round 1 (fresh): 92-126 sec Round 2 (1.1x fatigue): 101-139 sec Round 3 (1.2x fatigue): 110-151 sec Round 4 (1.3x fatigue): 120-164 sec Total estimated time: 423-580 sec (7:03-9:40) This workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) which has L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. However, this workout has 4 rounds instead of 5, uses lighter dumbbells instead of barbell, and includes lunges. The dumbbell loading is significantly lighter (50/35 vs 155/105), but the unilateral nature and elevated lunges add complexity. Adjusting from DT anchor: The lighter load and one fewer round should make it faster, but the dumbbell coordination and lunges slow it down. Net effect is roughly equivalent difficulty. Final benchmarks - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

4 movements total: 3 dumbbell weightlifting movements (Deadlift, Hang Power Clean, Power Jerk) and 1 bodyweight movement (Reverse Lunge). 75% weightlifting, 25% gymnastics.