Workout Description
Why This Workout Is Medium
This workout combines moderate loads (15-20kg DBs) with manageable rep schemes across 5 rounds. The 30-second rest between rounds provides meaningful recovery, breaking up fatigue accumulation. While the SkiErg-to-DB sequence creates some metabolic demand, the movements don't heavily interfere with each other. The target time (14-18 min) is achievable for average CrossFitters. The limiting factor is sustained aerobic capacity rather than strength or skill, making this solidly Medium difficulty.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Moderate rep ranges (6-12 per movement) repeated five times challenge muscular endurance. Dumbbell complexes compound fatigue across shoulders, chest, and core, demanding sustained output despite accumulating fatigue.
- Endurance (7/10): SkiErg drives sustained cardiovascular demand across five rounds. The 30-second rest allows partial recovery but insufficient for full restoration, maintaining elevated heart rate throughout the 14-18 minute window.
- Power (6/10): Devils press and push press contain explosive components requiring rapid force generation. SkiErg demands powerful leg drive. However, fatigue accumulation reduces explosive capacity as rounds progress.
- Speed (6/10): For-time format incentivizes quick movement cycling and minimal transition time. Steady pacing required to sustain output across five rounds without complete breakdown, balancing speed with sustainability.
- Strength (5/10): Moderate dumbbell loads (15-20 kg) require force production but aren't maximal efforts. The rep ranges and fatigue context shift focus toward strength-endurance rather than pure strength development.
- Flexibility (4/10): Renegade rows and devils press demand shoulder mobility and thoracic extension. Push press requires overhead mobility. Demands are moderate; basic positions suffice without extreme range requirements.
Movements
- Renegade Row
- Dumbbell Push Press
- Dumbbell Devil Press
- Ski Erg
Modality Profile
Ski Erg is Monostructural (M). Dumbbell Devils Press, Renegade Row, and Dumbbell Push Press are all Weightlifting (W) movements with external load. 4 total movements: 1 M (25%), 3 W (75%). Rounded to nearest 10%: M: 25, W: 50 is incorrect. Recalculating: 1M/4 = 25%, 3W/4 = 75%. Adjusted to nearest sensible distribution: G: 25, M: 25, W: 50 represents the blend, but more accurately: G: 0, M: 25, W: 75. Using standard rounding: G: 0, M: 25, W: 75.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | SkiErg drives sustained cardiovascular demand across five rounds. The 30-second rest allows partial recovery but insufficient for full restoration, maintaining elevated heart rate throughout the 14-18 minute window. |
| Stamina | 8/10 | Moderate rep ranges (6-12 per movement) repeated five times challenge muscular endurance. Dumbbell complexes compound fatigue across shoulders, chest, and core, demanding sustained output despite accumulating fatigue. |
| Strength | 5/10 | Moderate dumbbell loads (15-20 kg) require force production but aren't maximal efforts. The rep ranges and fatigue context shift focus toward strength-endurance rather than pure strength development. |
| Flexibility | 4/10 | Renegade rows and devils press demand shoulder mobility and thoracic extension. Push press requires overhead mobility. Demands are moderate; basic positions suffice without extreme range requirements. |
| Power | 6/10 | Devils press and push press contain explosive components requiring rapid force generation. SkiErg demands powerful leg drive. However, fatigue accumulation reduces explosive capacity as rounds progress. |
| Speed | 6/10 | For-time format incentivizes quick movement cycling and minimal transition time. Steady pacing required to sustain output across five rounds without complete breakdown, balancing speed with sustainability. |
5 Rounds For Time: 12 Cal SkiErg 10 DB Devils Press (2x15 kg) 8 Renegade Row (2x15 kg) 6 DB Push Press (2x20 kg) Rest 30 sec between rounds. Target time: 14–18 min.
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.