Workout Description

Why This Workout Is Medium

Three separate Tabata intervals with full minute rests between creates manageable fatigue accumulation. While DB power cleans and front squats at 50/35 require technique, the 8-round Tabata format (20s work/10s rest) naturally breaks up the volume. The bike calories provide active recovery between strength movements. Most average CrossFitters can maintain the weights and complete as prescribed, though later rounds will challenge grip and legs significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Tabata format demands maximum muscular endurance as athletes must maintain high output for 20 seconds with only 10 seconds rest across multiple rounds.
• Endurance (8/10): Three consecutive Tabata intervals with minimal rest create significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout.
• Speed (8/10): Tabata protocol requires rapid cycling between movements with minimal transition time, demanding quick recovery and immediate re-engagement every 10 seconds of rest.
• Power (7/10): Power cleans are inherently explosive, and maintaining power output during Tabata intervals while fatigued creates significant neuromuscular demand throughout the workout.
• Flexibility (6/10): Power cleans and front squats require good ankle, hip, and shoulder mobility, with front rack position being particularly demanding for thoracic spine extension.
• Strength (4/10): Moderate dumbbell loads (50/35) provide strength stimulus, but the high-rep Tabata format shifts focus toward strength endurance rather than maximal force.

Movements

• Air Bike
• Dumbbell Front Squat
• Dumbbell Power Clean

Benchmark Notes

This workout consists of three Tabata intervals (8 rounds of 20 seconds work/10 seconds rest each) with 1-minute rest between intervals, totaling 12 minutes of work time. Movement breakdown: 1) Bike calories - In Tabata format, elite athletes can sustain 12-15 calories per 20-second interval, averaging 13-14 cal/interval across 8 rounds. This yields 104-112 calories for L10 athletes. Intermediate athletes (L5) typically manage 8-10 cal/interval for 64-80 calories. Beginners (L1) achieve 5-7 cal/interval for 40-56 calories. 2) DB Power Cleans (50/35) - This moderate load allows for high rep density. Elite athletes can maintain 8-10 reps per 20-second interval early, dropping to 6-8 in later rounds due to fatigue. Average across 8 intervals: 7-8 reps = 56-64 total reps for L10. L5 athletes average 5-6 reps per interval = 40-48 reps. L1 athletes manage 3-4 reps per interval = 24-32 reps. 3) DB Front Squats (50/35) - Similar loading to power cleans but less technical. Elite athletes can sustain 9-11 reps per interval, averaging 8-9 across fatigue = 64-72 reps for L10. L5 athletes average 6-7 reps = 48-56 reps. L1 athletes manage 4-5 reps = 32-40 reps. Total rep calculations: L10: 110 + 60 + 68 = 238 reps (using mid-range estimates), L5: 72 + 44 + 52 = 168 reps, L1: 48 + 28 + 36 = 112 reps. The 1-minute rests between Tabatas allow partial recovery but don't fully reset fatigue. Applied 10% fatigue penalty to second interval and 20% to third interval. No direct anchor matches this unique Tabata triplet format, but the rep density aligns with high-intensity interval expectations. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps.

Modality Profile

Three movements total: Bike (monostructural cardio), Dumbbell Power Clean and Dumbbell Front Squat (both weightlifting with external load). Two weightlifting movements and one monostructural movement gives a 67/33/0 breakdown.