Workout Description

Why This Workout Is Very Hard

This workout combines heavy dumbbell cycling (22.5kg DBs) with complex movements (man makers, clean-and-jerks) and high-skill gymnastics under fatigue. The continuous nature with no built-in rest, plus movement interference (push-ups after thrusters, broad jumps after clean-and-jerks) creates severe accumulative fatigue. The 7-round format with 49 total reps of each movement makes pacing crucial. Most average CrossFitters will need to break sets significantly and may require 30+ minutes.

Benchmark Times for Mama Paula

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 24:00-27:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple compound movements targeting same muscle groups creates extreme local muscular fatigue. Shoulders, legs, and core face repeated stress each round.
• Endurance (8/10): High volume of compound movements with moderate loads over 7 rounds creates significant cardiovascular demand. Extended time domain requires sustained aerobic capacity.
• Flexibility (7/10): Complex movements demand good mobility in hips, shoulders, and ankles. Overhead positions and deep squats require significant range of motion.
• Power (7/10): Explosive movements like broad jumps, wall balls, and clean-and-jerks require significant power output throughout all rounds.
• Strength (6/10): Moderate dumbbell loads for multiple complex movements require considerable strength. Man makers and clean-and-jerks particularly test total body strength.
• Speed (5/10): Workout rewards efficient transitions and steady pacing. Fast cycling of movements balanced against fatigue management.

Movements

• Wall Ball
• Thruster
• Push-Up
• Dumbbell Squat Clean
• Burpee Broad Jump
• Dumbbell Clean & Jerk
• Man Maker

Scaling Options

Reduce dumbbell weight to 15/10kg or 12/8kg to maintain movement quality. Sub regular burpees with step-forward for broad jumps. Reduce wall ball height/weight to 8'/14lb. Scale push-ups to incline if needed. For significant scaling, reduce to 5 rounds or cap at 35 minutes. Alternative movement substitutions: DB power cleans for squat cleans, DB push press for jerks, step-ups for broad jumps.

Scaling Explanation

Scale if unable to perform 5+ unbroken reps of any dumbbell movement at prescribed weight, or if push-ups break to singles in first round. Priority is maintaining consistent movement through all rounds - technique should not significantly degrade. Target completion time 25-35 minutes. Scale load/volume to achieve 7-8/10 intensity throughout. Athletes should be able to transition between movements with minimal rest in early rounds.

Intended Stimulus

Long-duration glycolytic/oxidative workout (25-35 minutes) targeting muscular endurance and mental toughness. Heavy emphasis on dumbbell cycling and full-body compound movements. Tests ability to maintain power output and technique under cumulative fatigue across multiple movement patterns.

Coach Insight

Break up dumbbell movements early - aim for sets of 4-3 or 3-2-2. Rest 20-30 seconds between rounds to maintain quality. Keep dumbbells close on cleans and thrusters. For man makers, minimize time in plank and focus on clean turnover speed. Broad jumps should be powerful but controlled - consistency over max distance. Wall balls can be quick singles to maintain rhythm. Consider alternating push-ups (3-4 reps) with wall balls for muscle recovery.

Benchmark Notes

This is a high-volume, complex dumbbell and bodyweight workout. Let's break it down: 1. Movement Analysis (per round): - Man Makers: ~6-8s each = 42-56s - DB Squat Cleans: ~3s each = 21s - DB Clean-and-Jerks: ~4s each = 28s - Burpee Broad-Jumps: ~5s each = 35s - DB Thrusters: ~3s each = 21s - Push-Ups: ~2s each = 14s - Wall Ball Shots: ~3s each = 21s Base time per round (fresh): ~182-196s Fatigue Multipliers: - Rounds 1-2: 1.0x (~190s each) - Rounds 3-4: 1.2x (~228s each) - Rounds 5-6: 1.3x (~247s each) - Round 7: 1.4x (~266s) Transitions between movements: ~5s x 6 = 30s per round Total estimated time: Rounds 1-2: 440s Rounds 3-4: 516s Rounds 5-6: 554s Round 7: 296s This gives us ~1806s (30:06) for a strong athlete. Comparing to DT (5 rounds of barbell complex) which takes L10 athletes 360-420s, this workout has more movements and rounds, justifying the ~2.5x duration. Recap: Male L10: 17:00 (1020s) Male L5: 27:00 (1620s) Male L1: 45:00 (2700s) Female L10: 20:00 (1200s) Female L5: 30:00 (1800s) Female L1: 50:00 (3000s)

Modality Profile

Of the 7 movements: GYMNASTICS (2): Push-Up, Burpee Broad Jump; MONOSTRUCTURAL (0): None; WEIGHTLIFTING (5): Man Maker, DB Squat Clean, DB Clean & Jerk, Thruster, Wall Ball. Rounded to nearest 10% from 29/0/71 split.

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