Workout Description

Why This Workout Is Medium

This workout uses moderate dumbbell weight (50/35) with fundamental movements across 5 rounds. The 57 total reps per round create steady fatigue accumulation, but the varied movement patterns (legs, posterior chain, core) allow some recovery between exercises. The 12-15-30 rep scheme provides natural pacing breaks. Most average CrossFitters can complete as prescribed in 12-18 minutes with manageable but noticeable fatigue by the final rounds.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of 75 total lunges, 75 deadlifts, and 150 sit-ups will heavily tax muscular endurance across multiple muscle groups.
• Endurance (6/10): Five rounds of continuous work with moderate rep ranges will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Flexibility (5/10): Reverse lunges demand hip and ankle mobility, deadlifts require posterior chain flexibility, and sit-ups need spinal flexion range of motion.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance for lunges and deadlifts, testing strength endurance rather than maximal strength.
• Speed (4/10): Steady pacing required to maintain consistent output across five rounds while managing fatigue accumulation from high volume work.
• Power (2/10): Controlled tempo movements with moderate loads emphasize strength endurance over explosive power output throughout the workout.

Movements

• Dumbbell Reverse Lunge
• Dumbbell Deadlift
• Sit-Up

Benchmark Notes

This workout consists of 5 rounds of 12 alternating DB reverse lunges (50/35), 15 DB deadlifts (50/35), and 30 sit-ups. I'll break this down movement by movement with fatigue considerations. Movement Analysis: - Alt DB Reverse Lunges: ~1.5-2 sec per rep when fresh, 12 reps = 18-24 sec - DB Deadlifts: ~2-2.5 sec per rep when fresh, 15 reps = 30-38 sec - Sit-ups: ~1-1.5 sec per rep when fresh, 30 reps = 30-45 sec - Per round fresh time: ~78-107 sec Fatigue and Set Breaking: - Rounds 1-2: 1.0x multiplier, minimal set breaking - Rounds 3-4: 1.1-1.2x multiplier, some set breaking on lunges and deadlifts - Round 5: 1.3-1.4x multiplier, significant set breaking - Transitions between movements: 3-8 sec per transition - Rest between sets: 5-15 sec when breaking Round-by-Round Breakdown (Elite Level): - Round 1: 85 sec (fresh) - Round 2: 90 sec (slight fatigue) - Round 3: 95 sec (moderate fatigue, some breaking) - Round 4: 105 sec (increased fatigue, more breaking) - Round 5: 115 sec (significant fatigue, frequent breaking) - Total: ~490 sec (8:10) This workout is most similar to a moderate-volume chipper with mixed modalities. The combination of unilateral leg work, posterior chain loading, and core work creates cumulative fatigue. The dumbbell loading (50/35) is moderate but will become challenging over 5 rounds. Benchmark Scaling: - L10 (Elite): 420 sec (7:00) - minimal rest, efficient movement - L5 (Average): 660 sec (11:00) - moderate rest between sets - L1 (Beginner): 1080 sec (18:00) - frequent rest, slower movement patterns The time spread reflects the cumulative nature of the workout where movement efficiency and work capacity create significant performance gaps.

Modality Profile

Three movements total: Dumbbell Reverse Lunge and Dumbbell Deadlift are Weightlifting (external load), Sit-Up is Gymnastics (bodyweight). Two W movements and one G movement gives 67% Weightlifting, 33% Gymnastics.