Workout Description

Why This Workout Is Easy

This is a team relay format with built-in rest periods while teammates work. The dumbbell weights are light-moderate, movements are fundamental, and volume per person is very low (only 5+5+4 reps per round). The relay structure provides significant recovery between efforts, preventing fatigue accumulation. Most average CrossFitters can easily handle these loads and movements with the extended rest periods.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Relay format emphasizes fast transitions and sprint efforts. Shuttle runs are pure speed work, creating urgency in movement cycling.
• Power (8/10): Hang power cleans are explosive hip extension movements, shuttle sprints demand acceleration and deceleration, creating high power output demands.
• Endurance (7/10): 12-minute AMRAP with relay format creates sustained cardiovascular demand, though team structure allows brief recovery periods between individual efforts.
• Stamina (6/10): Moderate rep ranges (5-5-4) repeated over 12 minutes will challenge upper body and leg muscular endurance, especially with dumbbell work.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for push press and hang power cleans, testing strength endurance rather than maximal strength.
• Flexibility (3/10): Hang power cleans require hip hinge mobility and overhead position for push press demands moderate shoulder and thoracic flexibility.

Movements

• Dumbbell Push Press
• Dumbbell Hang Power Clean
• Shuttle Run

Benchmark Notes

This is a 12-minute AMRAP team relay with 3 people rotating through: 5 DB Push Press (50/35), 5 DB Hang Power Cleans, 4 Shuttle Sprints (40ft). Each person completes one full round before tagging the next teammate. Movement analysis per round: - 5 DB Push Press (50/35): ~12-15 seconds (2.5-3 sec per rep) - 5 DB Hang Power Cleans (50/35): ~10-12 seconds (2-2.5 sec per rep) - 4 Shuttle Sprints (40ft): ~20-25 seconds (5-6 sec per sprint including turns) - Transitions between movements: ~5-8 seconds total - Total round time: 47-60 seconds per person Team dynamics: With 3 people, each person gets ~2-3 minutes of rest between their turns, allowing for good recovery. This means minimal fatigue accumulation compared to individual AMRAPs. Rounds calculation: - Elite teams (L9-L10): 50-55 sec rounds = 8.4-9.0 rounds in 12 minutes - Average teams (L5): 60 sec rounds = 6.0 rounds - Novice teams (L1-L2): 75-85 sec rounds = 3.5-4.2 rounds The relay format with adequate rest keeps intensity high throughout, similar to Fight Gone Bad but with team coordination adding slight inefficiency. Final targets - L10: 9.0 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Two dumbbell movements (Push Press, Hang Power Clean) are weightlifting, one shuttle sprint is monostructural cardio. With 3 movements total, the breakdown is 0% gymnastics, 33% monostructural, 67% weightlifting.