Workout Description

Why This Workout Is Hard

The 50lb/35lb dumbbells create significant loading for step-ups, especially when held in front rack position which taxes the core and upper body. Performing 50 reps per round (150 total) with this load will accumulate serious leg and grip fatigue. The 700m runs provide minimal recovery as legs remain the limiting factor. Most average athletes will need to break up the step-ups significantly and may need to scale the weight.

Benchmark Times for DEAD WEIGHT

• 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): Fifty step-ups per round with dual dumbbells will heavily tax leg and core muscular endurance, especially compounded over three rounds.
• Endurance (7/10): Three rounds of 700m runs combined with loaded step-ups creates significant cardiovascular demand and tests aerobic capacity throughout.
• Strength (6/10): Dual 50/35lb dumbbells in front rack position requires substantial strength for postural control and step-up execution under load.
• Speed (5/10): Pacing between running and step-ups is crucial; too fast early will compromise later rounds significantly.
• Flexibility (4/10): Front rack position demands good thoracic spine mobility and ankle flexibility for proper step-up mechanics and depth.
• Power (3/10): Step-ups require some explosive hip extension, but the high rep count shifts focus toward strength endurance over pure power.

Movements

• Run

Benchmark Notes

This workout consists of 3 rounds of 50 dumbbell front rack step-ups (50/35 lbs, 24/20 inch box) and 700m run. I'll analyze this movement by movement and compare to similar benchmarks. Movement Analysis: - DB Front Rack Step-Ups: This is a challenging unilateral movement combining front rack hold, step-up, and balance. At 50/35 lbs per hand (100/70 lbs total), this is significant loading. Fresh pace would be 2-3 seconds per rep for elite athletes, but the front rack hold creates grip/shoulder fatigue. - 700m Run: Slightly longer than typical 400m runs in benchmarks, approximately 1.75x the distance of a standard 400m. Round-by-Round Breakdown: Round 1 (Fresh): - 50 Step-ups: Elite 2.5 sec/rep = 125 sec, Recreational 4 sec/rep = 200 sec - Transition: 5-10 sec - 700m Run: Elite 135 sec (similar to 2:15/400m pace), Recreational 210 sec - Round 1 Total: Elite ~265 sec, Recreational ~420 sec Round 2 (Moderate Fatigue): - Step-ups slow by 15-20% due to grip/shoulder fatigue: Elite 145 sec, Recreational 240 sec - 700m Run slows by 10%: Elite 150 sec, Recreational 230 sec - Round 2 Total: Elite ~300 sec, Recreational ~480 sec Round 3 (High Fatigue): - Step-ups slow by 25-30%: Elite 165 sec, Recreational 260 sec - 700m Run slows by 15%: Elite 155 sec, Recreational 240 sec - Round 3 Total: Elite ~325 sec, Recreational ~510 sec Total Time Estimate: Elite ~890 sec (14:50), Recreational ~1410 sec (23:30) Anchor Comparison: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) but with fewer rounds, longer runs, and more challenging step-ups. Kelly benchmarks: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Adjustments from Kelly: - 3 rounds vs 5: -40% volume - 700m vs 400m runs: +75% run distance per round - 50 loaded step-ups vs 30 box jumps + 30 wall balls: Similar total work but more unilateral/grip demanding Net effect: Slightly faster than Kelly due to fewer rounds, but the longer runs and challenging step-ups keep it in similar time domain. Final Benchmarks: L10: 720 sec (12:00) L5: 1200 sec (20:00) L1: 1800 sec (30:00)

Modality Profile

Two movements: Dumbbell Front Rack Step Up (weighted external load = W) and Run (cyclical cardio = M). Equal split between Weightlifting and Monostructural modalities.