Workout Description
Why This Workout Is Medium
This workout combines moderate volume (5 rounds) with light-moderate loading (24kg dumbbell swings) and built-in recovery via the 200m run between swing sets. The 24kg load is manageable for most athletes, and the run provides active recovery that breaks up the metabolic demand. Total time is approximately 15-20 minutes. While fatigue accumulates, the work-to-rest ratio and movement variety prevent this from becoming a sustained high-intensity grind. Average CrossFitters complete as prescribed without significant scaling.
Benchmark Times for Workout
- Elite: <4:38
- Advanced: 5:30-6:30
- Intermediate: 7:45-9:30
- Beginner: >22:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Five rounds of 200m runs create sustained cardiovascular demand. The repeated running intervals challenge aerobic capacity and the ability to maintain effort across multiple rounds.
- Stamina (6/10): 75 total dumbbell swings across five rounds demand muscular endurance in the posterior chain and grip. The moderate rep range per round tests sustained output without extreme volume.
- Power (6/10): Dumbbell swings are inherently explosive movements requiring hip extension power. The ballistic nature of swings drives power output, though running is less power-dependent.
- Speed (5/10): For-time format encourages consistent pacing and quick transitions between running and swings. Athletes must balance speed with sustainability across five rounds.
- Strength (4/10): 24kg dumbbell swings require moderate force production, but the emphasis is on repetition rather than maximal strength. The load is submaximal for most athletes.
- Flexibility (3/10): Dumbbell swings demand hip mobility and shoulder range of motion, but requirements are basic. Running requires minimal flexibility beyond standard ankle and hip mobility.
Movements
- Dumbbell Swing
- Run
Benchmark Notes
Primary limiters are the 24 kg dumbbell swing (grip and hip endurance) and run pacing across 5 rounds. L5 (~10:30) runs each 200m in ~60s and swings 15 reps in 2-3 sets with short rests, totaling roughly 2 min per round.
Modality Profile
Run is Monostructural (cyclical cardio). Dumbbell Swing is Weightlifting (external load movement). Two movements across two modalities = 50/50 split.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Five rounds of 200m runs create sustained cardiovascular demand. The repeated running intervals challenge aerobic capacity and the ability to maintain effort across multiple rounds. |
| Stamina | 6/10 | 75 total dumbbell swings across five rounds demand muscular endurance in the posterior chain and grip. The moderate rep range per round tests sustained output without extreme volume. |
| Strength | 4/10 | 24kg dumbbell swings require moderate force production, but the emphasis is on repetition rather than maximal strength. The load is submaximal for most athletes. |
| Flexibility | 3/10 | Dumbbell swings demand hip mobility and shoulder range of motion, but requirements are basic. Running requires minimal flexibility beyond standard ankle and hip mobility. |
| Power | 6/10 | Dumbbell swings are inherently explosive movements requiring hip extension power. The ballistic nature of swings drives power output, though running is less power-dependent. |
| Speed | 5/10 | For-time format encourages consistent pacing and quick transitions between running and swings. Athletes must balance speed with sustainability across five rounds. |
5 rounds for time of: 200m Run 15 Dumbbell Swing, 24 kg
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.