Workout Description

Why This Workout Is Very Hard

This RFT combines extreme volume (400+ total reps) with moderate-to-heavy dumbbell loads, unbroken continuous work, and multiple fatigue-inducing movement patterns. The dumbbell snatches and split jerks early create shoulder/grip fatigue that compounds through planks, broad jumps, and overhead squats. The 1.2km run mid-workout provides minimal recovery before high-rep core work (KTE, V-ups). Most average athletes will need 25-35+ minutes of sustained effort with significant cumulative fatigue. The combination of loading, volume, and movement sequencing without built-in rest makes this well beyond typical medium-difficulty CrossFit.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high total volume across all movements (400+ reps plus running) tests muscular endurance severely. Sustained output through fatigue across upper body, core, and lower body movements is essential.
• Endurance (7/10): The 1.2 km run combined with sustained high-rep work demands significant cardiovascular capacity. The RFT format requires maintaining aerobic output across multiple rounds without extended recovery periods.
• Flexibility (6/10): Split jerks and single-arm overhead squats demand shoulder and hip mobility. Broad jumps and lunges require adequate hip and ankle range. Moderate but consistent mobility demands throughout the workout.
• Power (6/10): Power snatches, broad jumps, and split jerks are inherently explosive movements. However, fatigue accumulation and high rep ranges reduce explosive intent as the workout progresses, limiting pure power expression.
• Strength (5/10): Dumbbell power snatches, split jerks, and single-arm overhead squats require moderate loads and force production. However, high reps and fatigue accumulation limit maximal strength expression compared to dedicated strength work.
• Speed (5/10): RFT format requires steady pacing and efficient transitions between diverse movements. No sprint cycling, but maintaining consistent tempo across multiple rounds and movement types is strategically important.

Movements

• Dumbbell Snatch
• Broad Jump
• Dumbbell Split Jerk
• Single-Arm Overhead Squat
• Lunge
• Run
• Knees-to-Elbow
• V-Up

Modality Profile

8 total movements: Dumbbell Snatch (W), Broad Jump (G), Dumbbell Split Jerk (W), Single-Arm Overhead Squat (W), Lunge (G), Run (M), Knees-to-Elbow (G), V-Up (G). Distribution: 4 Weightlifting (50%), 3 Gymnastics (38%), 1 Monostructural (13%).