Workout Description

Why This Workout Is Hard

The combination of double-unders bookending the workout creates significant skill fatigue. The 6-round middle section features moderate weights but compounds fatigue through unilateral movements that tax core stability and balance. The burpees between dumbbell work and lunges prevent recovery, and the continuous nature without built-in rest periods makes this a challenging 20-25 minute grind for the average CrossFitter.

Benchmark Times for Lt. Brad Clark

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High-volume double-unders bookending multiple rounds of compound movements creates significant cardiovascular demand. The workout's length and continuous nature taxes aerobic capacity substantially.
• Stamina (7/10): Six rounds plus bookends challenge muscular endurance, particularly in shoulders, core, and legs. Movement variety prevents complete muscular failure but maintains constant tension.
• Speed (6/10): Quick transitions between movements and efficient double-under technique are crucial. Maintaining cycle speed on burpees impacts overall time significantly.
• Flexibility (5/10): Clean-and-press demands shoulder mobility, while lunges require hip flexibility. Burpees test total body range of motion throughout multiple planes.
• Strength (4/10): Moderate dumbbell loads for clean-and-press and lunges require strength endurance rather than maximal force. Weight selection allows for continuous movement without failure.
• Power (4/10): Dumbbell clean-and-press has explosive elements, but moderate weight keeps power demands moderate. Double-unders require rhythmic power output.

Movements

• Burpee
• Weighted Lunge
• Double-Under

Scaling Options

Level 1 (Intermediate): DB weight to 35/25 lbs, single-unders (190 each), step-back burpees. Level 2 (Beginner): DB weight to 25/15 lbs, 4 rounds instead of 6, alternating single-unders and double-under practice (50 each end), walking lunges without weight, step-out burpees. Level 3 (Advanced Scaling Up): Increase DB weight to 65/45 lbs, add jump to burpees, perform lunges as walking overhead lunges.

Scaling Explanation

Scale if you cannot perform at least 30 unbroken double-unders, 8-10 unbroken DB C&J at prescribed weight, or if burpees take longer than 3 seconds each when fresh. Target completion time is 15-20 minutes - scale load or volume if estimated time exceeds 25 minutes. Prioritize consistent movement over speed, especially on DB work. The workout should feel challenging but manageable through round 4, with rounds 5-6 testing mental toughness.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) with oxidative elements. Primary focus is on maintaining consistent output across rounds while managing fatigue in the shoulders and legs. Double-under bookends create skill work under fatigue. The workout tests local muscular endurance in the shoulders and systemic conditioning.

Coach Insight

Break up the dumbbell work early - consider 6/4 or 5/5 splits to preserve shoulder endurance. Keep burpees steady but deliberate; they'll become the limiting factor in later rounds. For lunges, alternate legs each rep and maintain upright torso. Double-unders: aim for sets of 25-35 in the buy-in when fresh, expect smaller sets (15-20) in the cash-out. Don't rush transitions between movements - use them as mini-breaks to control breathing.

Benchmark Notes

Breaking down the workout: 1. Buy-in: 95 Double-Unders - Elite: ~50 sec (0.5s/rep + transitions) - Intermediate: ~70 sec - Beginner: ~90-120 sec 2. Six Rounds: Per Round (fresh state): - 10 DB C&P: ~25-30s (2.5-3s/rep) - 11 Burpees: ~35-40s (3-3.5s/rep) - 18 Weighted Lunges: ~35-40s (2-2.2s/rep) Base round time: ~95-110 seconds Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.15x - Rounds 5-6: 1.25x Total round times: R1+R2: 200-220s R3+R4: 230-250s R5+R6: 250-275s 3. Cash-out: 95 Double-Unders - Added fatigue factor of 1.2x compared to buy-in Using Annie (double-under benchmark) as partial reference, but accounting for significant additional fatigue from the main work. Final targets: Men: L10: 8:00 (480s) L5: 12:00 (720s) L1: 18:00 (1080s) Women: L10: 10:00 (600s) L5: 14:00 (840s) L1: 20:00 (1200s) Women's times are ~20% slower due to heavier relative loading on the dumbbell work and increased fatigue impact on the double-unders.

Modality Profile

Of the 4 movements: Double-Under and Burpee are Gymnastics (2), Double-Under is also considered Monostructural (1), and Dumbbell Clean And Press and Weighted Lunge are Weightlifting (2). Since Double-Under counts in both G and M categories, we have 2/4 for G (50%), 1/4 for M (25%), and 1/4 for W (25%).

Similar Workouts to Lt. Brad Clark

If you enjoy Lt. Brad Clark, you might also like these similar CrossFit WODs:

• Turbulence (84% similar) - AMRAP in 12 minutes 50 Double-Unders 25 American Kettlebell Swings (32/16 kg) 12 Handstand Push-Ups...
• Valentine's Day (84% similar) - For Time (with a Partner) 30 Partner Burpees 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 200 Double-...
• Thanksgiving With The Girls (84% similar) - For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter...
• The Hammy (84% similar) - For Time 1,000 meter Row 7 Squat Clean-and-Jerks (135/95 lb) 50 Push-Ups 7 Squat Clean-and-Jerks (13...
• Pedro 66 (84% similar) - 3 Rounds for Time 22 calorie Row 22 Shoulder-to-Overheads (95/65 lb) 22 Pull-Ups 22 Back Squats (95/...
• Luck of the Leprechaun (83% similar) - 4 Rounds for Time 10 Wall Ball Shots (20/14 lb) 15 Burpees 20 Kettlebell Swings (1.5/1 pood) 25 Doub...
• She’s the Schmitt (83% similar) - For Time Buy-In: 31 calorie Row Then, 31 Dumbbell Curls (2x45/25 lb) 31 Sit-Ups 31 Dumbbell Floor P...
• Stanley (83% similar) - For Time 50 Deadlifts (Bodyweight) 50 Incline Push-Ups (24/20 in) 50 Box Jumps (24/20 in) 1 mile Run...

These WODs similar to Lt. Brad Clark share comparable training demands, time domains, and movement patterns.