Workout Description

Why This Workout Is Medium

The 50/35lb dumbbells are moderate loads for most CrossFitters. While the step-ups and DB complex create leg fatigue, the 2-minute AMRAP format with built-in transitions provides natural rest periods. The movements are fundamental skills without high technical demands. Total volume over 12 minutes is manageable - most athletes can maintain steady pacing without hitting failure, though leg fatigue will accumulate across rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume step-ups and repeated power clean/thruster couplets will heavily tax muscular endurance, especially shoulders and legs.
• Endurance (7/10): Six minutes of continuous work with alternating AMRAPs creates significant cardiovascular demand, though broken into manageable intervals.
• Power (6/10): Power cleans are explosive by nature, and thrusters require power from the squat to press transition.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize reps within time constraints.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance but aren't maximal strength focused.
• Flexibility (3/10): Step-ups require hip mobility, power cleans need ankle/hip flexibility, thrusters demand overhead and squat mobility.

Movements

• Thruster
• Dumbbell Power Clean
• Dumbbell Box Step-Up

Benchmark Notes

This workout consists of 3 rounds alternating between 2-minute AMRAPs: step-ups and a DB power clean/thruster couplet. Since it's scored as 'Reps', we're tracking total repetitions across all movements. Movement Analysis: - DB Step Ups (50/35 on 24"/20"): ~2-3 seconds per rep when fresh, accounting for step up, step down, and alternating legs - DB Power Clean (50/35): ~2-3 seconds per rep at moderate load - DB Thrusters (50/35): ~2-3 seconds per rep at moderate load Round-by-Round Breakdown: Round 1 (fresh state): - Step-ups: Elite athletes can maintain ~25-30 reps in 2 minutes, intermediate ~20-25, beginners ~15-20 - Clean/Thruster couplet: 7+7=14 reps per round, elite can complete ~6-8 rounds in 2 minutes (84-112 reps), intermediate ~4-6 rounds (56-84 reps), beginners ~3-4 rounds (42-56 reps) Rounds 2-3 (fatigue accumulation): - Apply 1.1-1.2x fatigue multiplier for round 2, 1.2-1.3x for round 3 - Step-ups become more challenging due to leg fatigue - DB movements affected by grip fatigue and shoulder/core fatigue Total Rep Estimates: - Elite (L9-L10): Round 1: ~115 reps, Round 2: ~100 reps, Round 3: ~85 reps = ~300 total - Advanced (L7-L8): Round 1: ~90 reps, Round 2: ~80 reps, Round 3: ~70 reps = ~240 total - Intermediate (L5-L6): Round 1: ~75 reps, Round 2: ~65 reps, Round 3: ~55 reps = ~195 total - Beginner (L2-L3): Round 1: ~55 reps, Round 2: ~45 reps, Round 3: ~35 reps = ~135 total - Novice (L1): Round 1: ~45 reps, Round 2: ~40 reps, Round 3: ~35 reps = ~120 total No direct anchor match exists, but this follows similar patterns to other high-volume dumbbell workouts with mixed movement patterns. The 12-minute total time domain with alternating AMRAPs creates significant fatigue accumulation. Final targets: L10: ~300 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

All three movements (Dumbbell Box Step-Up, Dumbbell Power Clean, Thruster) are weightlifting movements using external load, making this 100% weightlifting modality