Workout Description

Why This Workout Is Medium

The EMOM format provides 50+ seconds of rest between rounds, preventing significant fatigue accumulation. 3 DB power clean and jerks at 50/35 is moderate weight but low volume per round. Pull-ups are bodyweight and manageable numbers over 12 minutes. The combination creates steady work without overwhelming any single energy system or movement pattern, making it accessible to average CrossFitters while still providing a solid challenge.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pull-ups after fatiguing power movements creates significant upper body muscular endurance demand, testing grip and pulling stamina extensively.
• Power (8/10): Power clean and jerk is explosive by nature, requiring rapid force development and coordination under fatigue every minute.
• Endurance (7/10): 12-minute EMOM with minimal rest challenges cardiovascular system, requiring sustained aerobic output to maintain power clean and jerk pace throughout.
• Strength (6/10): Moderate dumbbell loads (50/35) for power clean and jerk require decent strength foundation, while pull-ups demand relative strength endurance.
• Speed (6/10): EMOM format demands quick transitions and efficient movement cycling to maximize reps within each minute window before rest.
• Flexibility (4/10): Power clean and jerk demands good shoulder, hip, and ankle mobility for proper receiving positions and overhead stability.

Movements

• Dumbbell Power Clean and Jerk
• Pull-Up

Benchmark Notes

This workout is a 12-minute EMOM with 3 DB Power Clean and Jerks (50/35) followed by max pull-ups for the remainder of each minute. Since it's scored as 'Reps', we're tracking total pull-ups completed across all 12 rounds. Movement Analysis: - DB Power Clean and Jerk (50/35): At moderate load, each rep takes 2-3 seconds. With 3 reps, this is 6-9 seconds for elite athletes, 9-12 seconds for intermediate, and 12-18 seconds for beginners. - Transition to pull-ups: 2-3 seconds - Pull-ups: In fresh state, 1-2 seconds per rep, but fatigue accumulates significantly over 12 minutes Time Available for Pull-ups per Minute: - Elite: 60 - 9 - 3 = 48 seconds - Intermediate: 60 - 12 - 3 = 45 seconds - Beginner: 60 - 18 - 3 = 39 seconds Pull-up Capacity Analysis: Minutes 1-3 (fresh): Elite can hit 15-20 pull-ups, intermediate 10-15, beginner 6-10 Minutes 4-6 (slight fatigue): Elite 12-18, intermediate 8-12, beginner 4-8 Minutes 7-9 (moderate fatigue): Elite 10-15, intermediate 6-10, beginner 3-6 Minutes 10-12 (heavy fatigue): Elite 8-12, intermediate 4-8, beginner 2-4 Total Pull-up Projections: - Elite (L9-L10): 12-20 per minute average = 144-240 total, settling around 165-180 - Advanced (L7-L8): 10-15 per minute average = 120-180 total, settling around 135-150 - Intermediate (L5-L6): 7-12 per minute average = 84-144 total, settling around 105-120 - Beginner (L2-L3): 4-8 per minute average = 48-96 total, settling around 60-75 - Novice (L1): 3-6 per minute average = 36-72 total, settling around 45 This workout doesn't directly match any iconic benchmarks, but the pull-up volume and fatigue pattern is similar to high-volume gymnastics workouts. The EMOM format provides forced rest but also creates time pressure. Final targets: L10: 180 reps, L5: 105 reps, L1: 45 reps

Modality Profile

Two movements: Dumbbell Power Clean and Jerk (Weightlifting) and Pull-Up (Gymnastics). Equal split between weightlifting and gymnastics modalities.