Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with unilateral strength work at manageable weights. The 21-15-9 rep scheme allows natural breaking points, and alternating arms provides brief recovery for each side. While 105 total reps per arm creates fatigue accumulation, the 50/35lb load is accessible for most athletes, and the bike calories provide active recovery between strength sets. Most average CrossFitters can complete as prescribed with strategic pacing.

Benchmark Times for 30:01 - 50:00

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume unilateral snatches (84 total reps) will heavily tax grip strength and shoulder stamina, especially with the bike fatigue.
• Power (8/10): Power snatches are explosive hip extension movements requiring rapid force development, maintained across high volume despite fatigue.
• Endurance (7/10): The 21-15-9 format with calorie bike creates significant cardiovascular demand, requiring sustained aerobic output throughout the descending rep scheme.
• Flexibility (6/10): Power snatches demand good overhead mobility, hip flexibility, and thoracic extension, especially when fatigued from cycling.
• Speed (6/10): Fast transitions between bike and snatches are crucial, plus maintaining snatch cycling speed as reps decrease each round.
• Strength (4/10): Moderate dumbbell loads (50/35) require decent strength but not maximal effort, focusing more on strength endurance.

Movements

• Air Bike
• Dumbbell Snatch

Benchmark Notes

This workout follows a 21-15-9 format with 105 total reps (45 calories bike + 30 left arm DB snatches + 30 right arm DB snatches). I'll use Fran as the primary anchor since it shares the exact same rep scheme (21-15-9) and similar movement complexity. Fran anchors: L10 120-140s, L5 320-360s, L1 540-660s. Movement breakdown: Calories on bike are faster than thrusters (roughly 1.5-2 sec per calorie vs 2-3 sec per thruster), while DB power snatches at 50/35 are slightly easier than Fran's 95/65 thrusters but require unilateral work which adds coordination time. Round 1 (21 reps each): Bike calories 32-42s, DB snatches 84-126s, transitions 6-12s = 122-180s total. Round 2 (15 reps each): Bike 24-30s, snatches 60-90s, transitions 6-12s = 90-132s. Round 3 (9 reps each): Bike 14-18s, snatches 36-54s, transitions 6-12s = 56-84s. Total fresh time: 268-396s. Applying fatigue (10% round 2, 20% round 3) and unilateral coordination tax: 295-435s range. This aligns closely with Fran's anchor points, confirming L10: 240s, L5: 420s, L1: 720s. Final targets - L10: 240s, L5: 420s, L1: 720s.

Modality Profile

Three movements total: Bike (monostructural cardio), Left Arm DB Power Snatch (weightlifting), Right Arm DB Power Snatch (weightlifting). Two weightlifting movements and one monostructural movement gives a 67/33/0 breakdown.