Workout Description

Why This Workout Is Easy

This workout features very light dumbbell loads (50/35lbs) for bench press, which is manageable for most CrossFitters. The 20-second work periods are extremely short, allowing for significant recovery between rounds. With only 6 rounds total, the volume is minimal. The bench press movement doesn't create systemic fatigue like compound movements, and the work-to-rest ratio heavily favors recovery, making this accessible to average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated high-rep dumbbell bench press efforts will heavily tax chest, shoulder, and tricep muscular endurance across multiple rounds.
• Endurance (7/10): Six rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (7/10): Fast cycling of reps within tight time domains and quick transitions between rounds are essential for success.
• Power (6/10): AMRAP format encourages explosive pressing to maximize reps within each 20-second window.
• Strength (4/10): Moderate dumbbell loads require decent pressing strength but not maximal force production capabilities.
• Flexibility (3/10): Standard bench press range of motion with some shoulder mobility demands for proper pressing mechanics.

Movements

• Dumbbell Bench Press

Benchmark Notes

This workout consists of 6 rounds of 20-second AMRAP DB bench press at 50lbs/35lbs. Each round is a sprint effort followed by rest. For DB bench press at this weight, elite athletes can achieve 2-3 reps per second in fresh state. Round-by-round breakdown: Round 1 (fresh): 18-20 reps for elite, 12-15 for intermediate, 6-10 for beginners. Rounds 2-3: Slight fatigue, 15-18 reps elite, 10-13 intermediate, 5-8 beginners. Rounds 4-6: Accumulated fatigue from pressing movement, 12-15 reps elite, 8-11 intermediate, 4-7 beginners. Total expected: Elite (L9-L10): 170-190 reps, Intermediate (L5): 120-140 reps, Beginners (L1-L2): 60-80 reps. The 20-second time domain allows for high rep rates but fatigue accumulates significantly across 6 rounds of the same pressing movement. No direct anchor workout matches this format, but the rep ranges align with high-intensity, short-duration repeat efforts typical in CrossFit. Final targets: L10: 185+ reps, L5: 120 reps, L1: 60 reps.

Modality Profile

Dumbbell Bench Press is a single weightlifting movement using external load (dumbbells), making it 100% Weightlifting modality.