Workout Description
5 rounds, each round is 3 minutes of work followed by 1 minute rest:
- 10 Hang Dumbbell Deadlifts (2x25/15 lb)
- 10 AbMat Sit-Ups
- 10 Alternating Dumbbell Russian Swings (1x25/15 lb)
- 10 AbMat Sit-Ups
Complete as many full rounds of the movement sequence as possible within each 3-minute window. Score is total rounds + reps completed across all 5 working intervals.
Why This Workout Is Medium
Light dumbbells (25/15 lbs) and basic movements keep intensity manageable. The 3-minute work / 1-minute rest structure provides meaningful recovery between rounds, preventing severe fatigue accumulation. Movement sequencing (deadlifts → sit-ups → swings → sit-ups) avoids significant interference. Average athletes will complete multiple full rounds per interval. Total volume is moderate (~200 reps across 15 minutes). The limiting factor is pacing strategy rather than strength or skill.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High rep ranges (40 reps per round) across multiple rounds test muscular endurance significantly. Continuous movement within each 3-minute window demands sustained output from posterior chain and core.
- Speed (7/10): AMRAP format within 3-minute windows demands quick movement cycling and minimal transition time. Athletes must balance pace sustainability across five intervals to maximize total output.
- Endurance (6/10): Five 3-minute work intervals with 1-minute rest periods create moderate cardiovascular demand. The repeated intervals stress aerobic capacity without reaching pure cardio marathon intensity.
- Power (5/10): Russian swings incorporate explosive hip extension and power generation. However, deadlifts are controlled movements, and sit-ups are slow. Mixed power and strength stimulus throughout.
- Strength (4/10): Moderate dumbbell loads (25/15 lb) with high reps emphasize strength-endurance rather than maximal force. Deadlifts provide some strength stimulus but volume-focused execution limits pure strength development.
- Flexibility (3/10): Deadlifts and Russian swings require moderate hip and shoulder mobility. Sit-ups demand basic spinal flexion. Overall mobility demands are relatively basic without extreme range requirements.
Modality Profile
Hang Dumbbell Deadlift (W), AbMat Sit-Up (G), Alternating Dumbbell Russian Swing (W). Two weightlifting movements with external load (dumbbells) and one gymnastics movement (bodyweight sit-up). 1 G / 2 W = 33% G, 67% W.
