Workout Description

Why This Workout Is Medium

This workout uses moderate dumbbell weights (50/35) with fundamental movements across 12 minutes. While continuous work creates fatigue accumulation, the 1-minute intervals allow brief transitions between stations. The DB weight is manageable for most movements, and push-ups/sit-ups provide relative recovery from the weighted exercises. The combination creates steady work without overwhelming any single energy system or movement pattern.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume dumbbell movements and bodyweight exercises will heavily tax muscular endurance, especially grip strength and upper body stamina.
• Endurance (7/10): Twelve minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout multiple rounds.
• Power (6/10): Hang power clean and jerk demands explosive hip extension and overhead power, though fatigue will limit power output in later rounds.
• Speed (5/10): AMRAP format encourages quick transitions and consistent cycling, but heavier dumbbells and fatigue will limit movement speed.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance but aren't maximal strength loads, more strength-endurance focused.
• Flexibility (3/10): Hang power cleans require decent shoulder and hip mobility, front squats need ankle/hip flexibility, but overall mobility demands are moderate.

Movements

• Dumbbell Front Squat
• Push-Up
• Sit-Up
• Dumbbell Jerk
• Dumbbell Hang Power Clean

Benchmark Notes

This is a 12-minute AMRAP with 4 movements per round, scored by total reps. Breaking down by movement: DB Hang Power Clean & Jerk (50/35) - complex movement requiring coordination, expect 12-20 reps/min for elite, 8-15 for intermediate, 5-10 for beginners. DB Front Squat (50/35) - leg-intensive after clean/jerk, expect 15-25 reps/min elite, 12-18 intermediate, 8-12 beginner. Push-ups off DBs - grip already fatigued, expect 12-22 reps/min elite, 10-16 intermediate, 6-10 beginner. Sit-ups - core recovery movement, expect 20-30 reps/min elite, 15-25 intermediate, 10-18 beginner. Total per round: Elite 59-97 reps (avg 78), Intermediate 45-74 reps (avg 60), Beginner 29-50 reps (avg 40). Over 3 rounds with fatigue: Elite completes 3+ rounds (234+ reps), advanced athletes 2.5-3 rounds, intermediate 2-2.5 rounds, beginners 1.5-2 rounds. Applied 15% fatigue penalty after round 1, 25% after round 2. No direct anchor match, but used Fight Gone Bad (3 rounds, mixed movements) as reference - FGB has 430-500 reps for L10, but this workout has heavier DB loading and more complex movements, so scaled down proportionally. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps.

Modality Profile

5 movements total: 3 dumbbell weightlifting movements (Hang Power Clean, Jerk, Front Squat) = 60%, 2 bodyweight gymnastics movements (Push-Up, Sit-Up) = 40%, no monostructural cardio movements = 0%