Workout Description

Why This Workout Is Medium

This workout uses moderate dumbbell weight (50/35) with fundamental movements across 5 rounds. The 57 total reps per round create steady fatigue accumulation, but the varied movement patterns (lunges→deadlifts→sit-ups) allow different muscle groups to recover. The unilateral lunges and posterior chain deadlifts will create cumulative fatigue, but the loads and skills remain accessible to average CrossFitters. Expect 15-20 minutes with manageable but noticeable fatigue.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB lunges, deadlifts, and sit-ups across five rounds will heavily tax muscular endurance, especially posterior chain and core.
• Endurance (6/10): Five rounds of continuous work with moderate rep ranges will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Speed (5/10): Moderate pacing required to maintain consistent output across five rounds while managing fatigue accumulation from grip and posterior chain demands.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance for lunges and deadlifts, testing strength endurance rather than maximal strength.
• Flexibility (4/10): Reverse lunges demand hip and ankle mobility, deadlifts require posterior chain flexibility, and sit-ups need spinal flexion range of motion.
• Power (2/10): Primarily strength-endurance focused movements with minimal explosive demands; deadlifts and lunges are controlled, grinding movements rather than explosive.

Movements

• Sit-Up
• Dumbbell Deadlift
• Dumbbell Reverse Lunge

Benchmark Notes

This workout consists of 5 rounds of 12 alternating DB reverse lunges (50/35), 15 DB deadlifts (50/35), and 30 sit-ups. I'll break this down movement by movement with fatigue considerations. Movement Analysis: - Alt DB Reverse Lunges: ~1.5-2 sec per rep when fresh (12 reps = 18-24 sec) - DB Deadlifts: ~2-2.5 sec per rep at 50/35 (15 reps = 30-38 sec) - Sit-ups: ~1-1.5 sec per rep when fresh (30 reps = 30-45 sec) Round-by-round breakdown: Round 1 (fresh): Lunges 20s + Deadlifts 32s + Sit-ups 35s + transitions 10s = 97s Round 2 (1.1x fatigue): Lunges 22s + Deadlifts 35s + Sit-ups 38s + transitions 10s = 105s Round 3 (1.2x fatigue): Lunges 24s + Deadlifts 38s + Sit-ups 42s + transitions 10s = 114s Round 4 (1.3x fatigue): Lunges 26s + Deadlifts 42s + Sit-ups 46s + transitions 10s = 124s Round 5 (1.4x fatigue): Lunges 28s + Deadlifts 45s + Sit-ups 49s + transitions 10s = 132s Total for elite (L10): ~572s (9:32) This workout is most similar to a moderate-volume chipper with dumbbell work. The closest anchor is Helen (3 rounds with mixed movements), but this has more volume with 5 rounds and higher rep counts. Helen L10 is 450-510s for males, but this workout has significantly more total reps (285 vs 99 in Helen), so I'm scaling up proportionally. Adjusting for the higher volume and DB loading: - L10: 420-480s (7:00-8:00) - L5: 600-660s (10:00-11:00) - L1: 960-1080s (16:00-18:00) Final targets - Male: L10: 420s, L5: 600s, L1: 1080s

Modality Profile

Three movements total: Dumbbell Reverse Lunge and Dumbbell Deadlift are Weightlifting (external load), Sit-Up is Gymnastics (bodyweight). Two W movements and one G movement gives 67% Weightlifting, 33% Gymnastics.