Workout Description

Why This Workout Is Easy

While this is a for-time workout with no built-in rest, the very light dumbbell load (10 lb) and basic movements make it accessible. The descending rep scheme (15-10-5) provides natural relief as fatigue builds. Total volume is moderate (30 reps each), and movement interference is minimal since all are lower body/full body without grip demands. Most athletes will complete this in 3-5 minutes.

Benchmark Times for Makimba

• Elite: <3:30
• Advanced: 4:00-4:45
• Intermediate: 5:30-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): For-time format with light weights encourages quick transitions and fast cycling of movements, especially as reps decrease.
• Endurance (7/10): Short but intense couplet combining light dumbbell work with bodyweight movements creates sustained cardiovascular demand through continuous movement and compound exercises.
• Stamina (6/10): Descending rep scheme (15-10-5) tests muscular endurance, particularly in legs and shoulders, with minimal rest between movements.
• Flexibility (4/10): Thrusters require decent shoulder mobility and squat depth, while burpees demand basic hip and shoulder flexibility.
• Power (3/10): Some explosive elements in thrusters and burpees, but light weight and fatigue limit power output.
• Strength (2/10): Light dumbbells (10 lb) and bodyweight movements make this more of an endurance test than strength challenge.

Movements

• Thruster
• Air Squat
• Burpee

Scaling Options

Reduce dumbbell weight to 5-8 lb dumbbells if unable to cycle thrusters smoothly. For air squats, reduce depth to above parallel or use a target/box if mobility is limited. Scale burpees to step-back burpees or burpees without push-ups. Can reduce to 12-8-4 rep scheme for newer athletes while maintaining intensity. Time cap at 12 minutes.

Scaling Explanation

Scale if you cannot perform 10+ unbroken dumbbell thrusters at prescribed weight or if burpees take more than 3 seconds each when fresh. The goal is to maintain consistent movement with minimal breaks. Athletes should be able to complete under 8 minutes when scaled appropriately. Prioritize full range of motion on air squats over speed. Scale to preserve intended stimulus of moderate-high intensity sustained effort.

Intended Stimulus

Short-duration glycolytic workout targeting 5-8 minutes. Primarily a conditioning piece with light loads focusing on speed and power endurance. The descending rep scheme allows for initial aggressive output while managing cumulative fatigue.

Coach Insight

Attack the first round of 15 but don't go completely unbroken - consider 8/7 on thrusters and 5/5/5 on burpees. Quick transitions between movements are crucial. Keep dumbbell thrusters controlled but explosive. For air squats, maintain full depth but focus on cycle speed. On burpees, minimize ground time and stay light on your feet. Most athletes slow significantly in the round of 10, so pace accordingly.

Benchmark Notes

This workout follows a descending rep scheme (15-10-5) similar to Fran but with lighter loading and simpler movements. Using Fran as an anchor but adjusting for: 1. Movement breakdown: - DB Thrusters (10lb): ~2 sec/rep vs 2.5-3 sec for barbell - Air Squats: ~1.5 sec/rep - Burpees: ~3.5 sec/rep 2. Round calculations: Round 1 (15 reps each): - DB Thrusters: 30 sec - Air Squats: 23 sec - Burpees: 53 sec - Transitions: 8 sec Total: ~114 sec Round 2 (10 reps each): - DB Thrusters: 22 sec (1.1x fatigue) - Air Squats: 17 sec (1.1x fatigue) - Burpees: 39 sec (1.1x fatigue) - Transitions: 10 sec Total: ~88 sec Round 3 (5 reps each): - DB Thrusters: 12 sec (1.2x fatigue) - Air Squats: 9 sec (1.2x fatigue) - Burpees: 21 sec (1.2x fatigue) - Transitions: 6 sec Total: ~48 sec Projected elite time: ~250 seconds (4:10) Compared to Fran anchor (2:00-2:20 elite), this should be about 1.8-2x longer due to burpees being slower than pull-ups and the interference pattern between movements. Final targets: L10 (Elite): 3:30-4:30 L5 (Intermediate): 6:30-7:30 L1 (Beginner): 10:00-12:00

Modality Profile

Of the 3 movements: Air Squat and Burpee are gymnastics (2 movements = 67%), Thruster is weightlifting (1 movement = 33%). Rounded to nearest 10% gives 70/0/30 split.

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