Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads and fundamental movements. The 50/35lb DB power cleans are light enough for most athletes to cycle efficiently, while the descending rep scheme (21-15-9) provides natural rest periods as volume decreases. The bike calories offer active recovery between movements, and pull-ups are a basic skill. Total time around 8-12 minutes with built-in pacing makes this accessible to average CrossFitters.

Benchmark Times for WOD

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pull-ups combined with power cleans will heavily tax upper body muscular endurance, especially grip strength throughout.
• Endurance (7/10): The 21-15-9 format with calorie bike creates significant cardiovascular demand, requiring sustained aerobic output across three rounds with minimal rest.
• Power (7/10): Power cleans are explosive hip extension movements, requiring significant power output especially when fatigued from previous rounds.
• Strength (6/10): Dumbbell power cleans at 50/35 lbs require moderate strength, while pull-ups demand relative strength for multiple repetitions.
• Speed (6/10): Fast transitions between bike, cleans, and pull-ups are crucial; the descending rep scheme encourages aggressive pacing.
• Flexibility (4/10): Power cleans require hip and shoulder mobility, pull-ups need overhead range of motion, moderate flexibility demands overall.

Movements

• Air Bike
• Dumbbell Power Clean
• Pull-Up

Benchmark Notes

This workout follows a 21-15-9 format with three movements: Calorie Bike, DB Power Cleans (50/35), and Pull-Ups. I'll analyze this using Fran as the primary anchor since it shares the exact same rep scheme (21-15-9) and includes pull-ups, then adjust for the movement differences. Fran anchor times: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec Movement-by-movement breakdown: Round 1 (21 reps each): - 21 Cal Bike: Elite 25-30 sec, Intermediate 35-45 sec, Recreational 50-65 sec - 21 DB Power Cleans (50#): Elite 35-42 sec, Intermediate 50-65 sec, Recreational 75-95 sec - 21 Pull-Ups: Elite 21-30 sec, Intermediate 35-50 sec, Recreational 60-85 sec - Transitions: 6-15 sec total Round 2 (15 reps each, 1.1-1.2x fatigue): - 15 Cal Bike: Elite 20-25 sec, Intermediate 28-35 sec, Recreational 40-50 sec - 15 DB Power Cleans: Elite 28-35 sec, Intermediate 42-55 sec, Recreational 65-80 sec - 15 Pull-Ups: Elite 18-25 sec, Intermediate 30-42 sec, Recreational 50-70 sec - Transitions: 6-15 sec total Round 3 (9 reps each, 1.2-1.3x fatigue): - 9 Cal Bike: Elite 12-15 sec, Intermediate 18-22 sec, Recreational 25-32 sec - 9 DB Power Cleans: Elite 18-22 sec, Intermediate 28-35 sec, Recreational 42-55 sec - 9 Pull-Ups: Elite 12-18 sec, Intermediate 20-28 sec, Recreational 35-48 sec - Transitions: 4-10 sec total Total estimated times: - Elite (L10): 195-262 sec - Intermediate (L5): 296-377 sec - Recreational (L1): 427-580 sec Comparing to Fran: This workout should be significantly slower than Fran due to: 1) Calorie bike requires more time per rep than thrusters, 2) DB power cleans at 50# are more technical and slower than 95# thrusters for most athletes, 3) Additional transitions between three distinct pieces of equipment vs. two. Adjustment from Fran: Expecting roughly 80-100% longer times due to movement complexity and transition time. Final benchmark targets: - L10: 240 sec (4:00) - L5: 420 sec (7:00) - L1: 720 sec (12:00)

Modality Profile

Three movements across all modalities: Pull-Up (Gymnastics), Bike (Monostructural), Dumbbell Power Clean (Weightlifting). Equal distribution with slight weighting to Weightlifting.