Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable weights for the average CrossFitter. The 30 calories provide a solid aerobic base, followed by 60 total dumbbell reps at moderate loading. While the continuous format creates some fatigue accumulation, the movements don't significantly interfere with each other, and the weights allow most athletes to maintain reasonable pace throughout. The 12-15 minute time domain keeps intensity high but sustainable.

Benchmark Times for A Bell That Wont Ring

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Sixty total dumbbell reps will heavily tax grip strength and muscular endurance, especially in shoulders and posterior chain.
• Power (8/10): Both power snatches and clean/jerks are explosive Olympic lifting variations requiring rapid force development and coordination.
• Endurance (7/10): Rowing 30 calories plus high-rep dumbbell work creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Flexibility (6/10): Power snatches demand good overhead mobility and hip flexibility; clean and jerks require thoracic extension and shoulder mobility.
• Speed (6/10): Fast transitions between rowing and lifting movements, plus quick cycling of explosive lifts, demand good movement speed and efficiency.
• Strength (4/10): Moderate dumbbell loads (50/35) require decent strength but aren't maximal effort; more about strength endurance than pure strength.

Movements

• Row
• Dumbbell Power Clean and Jerk
• Dumbbell Snatch

Benchmark Notes

This workout consists of 30 calories on the rower, 30 DB alternating power snatches (50/35), and 30 DB power clean and jerks using 2 DBs (50/35). Since no scoring method was provided, this is a 'For Time' workout. Movement breakdown: 1. 30 Cal Row: Elite athletes can maintain ~20-25 cal/min pace = 72-90 seconds. Average athletes ~15-18 cal/min = 100-120 seconds. Beginners ~12-15 cal/min = 120-150 seconds. 2. 30 DB Alternating Power Snatches (50/35): At moderate load, each rep takes 2-3 seconds fresh. With 30 reps, expect some set breaking after rowing fatigue. Elite: 2.5 sec/rep = 75 sec. Average: 3.5 sec/rep with breaks = 105-120 sec. Beginners: 4-5 sec/rep with frequent breaks = 150-180 sec. 3. 30 DB Power Clean and Jerks (2 DBs): This is significantly more challenging than single DB work. Each rep requires coordination of two implements. Elite: 4-5 sec/rep = 120-150 sec. Average: 6-7 sec/rep with breaks = 180-210 sec. Beginners: 8-10 sec/rep with frequent breaks = 240-300 sec. Transition times: 5-15 seconds between movements depending on skill level. Fatigue considerations: The rowing will pre-fatigue the posterior chain and grip, affecting snatch performance. The snatches will further fatigue grip and shoulders, significantly impacting the dual DB clean and jerks. This workout is similar to Grace (30 Clean and Jerk 135/95) but uses lighter DBs with dual implement complexity. Grace benchmarks: L10: 90-120 sec, L5: 240-300 sec, L1: 480-600 sec. However, this workout has additional rowing volume and dual DB complexity, so I'm scaling up from Grace by approximately 2.5-3x. Total time estimates: L10 (Elite): 90 + 75 + 120 + 15 = 300 seconds L5 (Average): 110 + 120 + 200 + 20 = 450 seconds L1 (Beginner): 150 + 180 + 300 + 30 = 660 seconds Final targets: L10: 300 sec, L5: 450 sec, L1: 780 sec (extended for dual DB complexity)

Modality Profile

Row is monostructural cardio (M), while Dumbbell Alternating Power Snatch and Dumbbell Power Clean and Jerk are both weightlifting movements with external load (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.