Workout Description

Why This Workout Is Medium

While individual elements are challenging (135/95 front squats, double unders, DB power cleans), the 1-minute rest between rounds provides significant recovery. The 7-round structure with built-in rest prevents severe fatigue accumulation. Front squats at this weight are manageable for average athletes, and the movement variety prevents any single limiting factor from dominating. Total work time around 20-25 minutes with adequate recovery makes this a solid medium-intensity workout.

Benchmark Times for WOD

• 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 volume of front squats and power cleans will heavily tax muscular endurance, especially in legs and posterior chain.
• Endurance (7/10): Seven rounds with only one minute rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Power (7/10): Double unders and DB power cleans are explosive movements requiring rapid force production and coordination under fatigue.
• Strength (6/10): 135/95 front squats and 50/35 DB power cleans require moderate to heavy loading, testing strength under fatigue.
• Speed (5/10): One minute rest allows some recovery, but maintaining pace through complex movements requires efficient transitions and movement quality.
• Flexibility (4/10): Front squats demand good ankle and thoracic mobility, while power cleans require hip and shoulder flexibility for proper positioning.

Movements

• Dumbbell Power Clean
• Front Squat
• Double-Under

Benchmark Notes

This workout consists of 7 rounds of mixed movements with 1-minute rest between rounds. Let me break it down movement by movement: Movement Analysis: - Front Squats (135/95): ~2-3 sec per rep when fresh, 5 reps = 10-15 sec - Double Unders: ~0.5 sec per rep when fresh, 30 reps = 15 sec - DB Power Cleans (50/35): ~2-3 sec per rep when fresh, 10 reps = 20-30 sec - Base work time per round: 45-60 sec - Rest between rounds: 60 sec prescribed Fatigue Progression: Rounds 1-2: 1.0x multiplier = 50 sec work Rounds 3-4: 1.15x multiplier = 58 sec work Rounds 5-6: 1.25x multiplier = 63 sec work Round 7: 1.35x multiplier = 68 sec work Total work time: 50+50+58+58+63+63+68 = 410 sec Total rest time: 6 × 60 = 360 sec Transitions and setup: ~30 sec Total time estimate: 800 sec (13:20) This workout is most similar to a medium-duration mixed modal workout. The combination of front squats, double unders, and DB power cleans creates significant fatigue accumulation across 7 rounds. The prescribed rest helps maintain intensity but the workout still degrades significantly in later rounds. Compared to benchmarks like Helen (3 rounds, 7:30-12:30 range) and DT (5 rounds, 6:00-16:00 range), this 7-round format with rest periods places it in the 12-30 minute range for most athletes. Final targets - L10: 12:00, L5: 20:00, L1: 30:00

Modality Profile

Front Squat and Dumbbell Power Clean are weightlifting movements (2/3), Double-Under is a gymnastics movement (1/3). No monostructural cardio present.