Workout Description

Why This Workout Is Medium

While the dumbbell weight (35lb) is relatively light, the combination of three compound movements creates moderate fatigue accumulation. The descending rep scheme (12/9/6) provides natural rest opportunities, and movement interference is minimal since all are dumbbell-based. For an average CrossFitter, this should take 8-12 minutes with manageable breaks between rounds.

Benchmark Times for Dumbbell DT

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of dumbbell work taxes muscular endurance in shoulders, back, and legs. Grip endurance becomes a major limiting factor.
• Endurance (7/10): Five rounds of compound dumbbell movements with no prescribed rest creates significant cardiovascular demand, especially with the quick transitions between movements.
• Speed (7/10): For-time format rewards quick transitions and cycling of movements, especially with lighter dumbbells allowing faster execution.
• Power (6/10): Hang cleans and shoulder-to-overhead movements require explosive power, though fatigue will impact power output over rounds.
• Flexibility (5/10): Clean and overhead movements demand decent shoulder mobility and hip flexibility for proper positioning and technique.
• Strength (4/10): Moderate dumbbell loads (35lb each) require strength, but not maximal. The volume and fatigue make it more stamina-focused.

Movements

• Dumbbell Deadlift
• Dumbbell Hang Clean

Scaling Options

Weight reductions: Scale to 25/20/15 lb dumbbells based on ability. Movement modifications: Sub regular deadlifts for double DB if grip limiting, power cleans instead of hang cleans if technique issues, push press instead of S2O if overhead stability needed. Volume options: Reduce to 4 rounds or 9/6/3 rep scheme for beginners. Time cap at 15 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken dumbbell deadlifts at prescribed weight, cannot maintain proper positions in hang clean, or struggle with overhead stability. Prioritize full range of motion and proper sequencing over speed. Athletes should be able to complete at least 3 unbroken reps of each movement when fresh. Target time domain is 8-12 minutes - scale load or volume if projected to go longer.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and power output, typically lasting 8-12 minutes. The ascending complexity of movements (deadlift to clean to overhead) with descending reps creates a balanced fatigue curve. Primary challenge is maintaining power output while managing grip fatigue and positional awareness.

Coach Insight

Break up sets early to maintain consistent pace - consider 7/5 on deadlifts, 5/4 on cleans, and 3/3 on shoulder to overhead. Keep deadlifts touch-and-go when possible. For cleans, focus on smooth transition from hang position with vertical dumbbell path. On shoulder to overhead, choose push press or split jerk based on efficiency - strict press will be too taxing. Rest 15-20 seconds between movements. Target 90-120 seconds per round.

Benchmark Notes

This workout closely mirrors DT (5 rounds of 12 deadlift, 9 hang clean, 6 push jerk at 155/105). The key differences are: 1. Lighter load (35lb dumbbells vs 155lb barbell) 2. Double dumbbell work requiring more stabilization 3. Same rep scheme and movement pattern Starting with DT anchor (L10: 360-420s male, 430-510s female): Per Round Breakdown (Elite/L10): - 12 DB Deadlifts: 2s/rep × 12 = 24s - 9 DB Hang Cleans: 2.5s/rep × 9 = 22.5s - 6 DB S2O: 3s/rep × 6 = 18s - Transitions: 2 × 3s = 6s Base round time: ~70-75s Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.15x - Round 5: 1.25x Total elite time: ~360s (6:00) L5 (median): ~600s (10:00) L1 (scaled): ~960s (16:00) Female times approximately 20% slower due to relative loading and stabilization demands. Final Targets: Male - L10: 6:00, L5: 10:00, L1: 16:00 Female - L10: 8:00, L5: 12:00, L1: 18:00

Modality Profile

All three movements (Dumbbell Deadlift, Dumbbell Hang Clean, Dumbbell Shoulder To Overhead) are weightlifting movements as they involve external loads with dumbbells. Since all movements fall into the weightlifting category, it's 100% weightlifting.