Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads across fundamental movements. The 18 burpees create initial fatigue, but the dumbbell weights will be light-moderate for most athletes. The descending rep scheme (18-15-12-9) provides natural recovery as rounds progress. While grip and shoulders accumulate fatigue across the complex, the 5-round structure allows brief rest between rounds. Most average CrossFitters can complete as prescribed with appropriate scaling of DB weight.

Benchmark Times for Day 10 (Option B)

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts across multiple movements (18-15-12-9) with minimal rest between exercises heavily taxes muscular endurance systems.
• Endurance (7/10): Five rounds for time with burpees/running creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (6/10): Hang power cleans and push jerks are explosive movements, while burpees require rapid transitions from floor to jump.
• Speed (6/10): For time format demands quick transitions between movements and maintaining pace across five rounds to minimize total time.
• Strength (4/10): Dumbbell/sandbag loads provide moderate resistance, but emphasis is on volume rather than maximal strength development.
• Flexibility (3/10): Burpees require full body extension, deadlifts need hip hinge mobility, and overhead movements demand shoulder flexibility.

Movements

• Push Jerk
• Dumbbell Push Jerk
• Burpee
• Dumbbell Deadlift
• Run
• Sandbag Clean
• Sandbag Deadlift
• Dumbbell Hang Power Clean

Benchmark Notes

This workout is a 5-round chipper with mixed cardio and strength movements. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 18 Burpees OR 200m Run: Burpees ~3.5 sec/rep = 63 sec, 200m run ~35-40 sec. Most will choose run for speed. - 15 DB Deadlifts: ~2 sec/rep = 30 sec (moderate load assumed) - 12 DB Hang Power Cleans: ~2.5 sec/rep = 30 sec - 9 DB Push Jerks: ~3 sec/rep = 27 sec Round 1 (fresh): 40 + 30 + 30 + 27 = 127 sec + 15 sec transitions = 142 sec Round 2: 1.1x fatigue = 156 sec Round 3: 1.2x fatigue = 170 sec Round 4: 1.3x fatigue = 185 sec Round 5: 1.4x fatigue = 199 sec Total: 852 sec for elite level This is 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 more volume per round (54 reps vs 27 reps) and includes cardio, making it significantly longer. Adjusting DT anchors for ~2x volume and cardio component: L10: 720-840 sec (elite) L5: 1080-1320 sec (average) L1: 1620-1980 sec (beginner) Final targets: L10: 720 sec, L5: 1200 sec, L1: 1800 sec

Modality Profile

8 total movements: 1 Gymnastics (Burpee), 1 Monostructural (Run), 6 Weightlifting (Dumbbell Deadlift, Sandbag Deadlift, Dumbbell Hang Power Clean, Sandbag Clean, Dumbbell Push Jerk, Push Jerk). Weightlifting dominates at 75%, with Gymnastics and Monostructural each at 12.5%, rounded to 13% each.