Workout Description

Why This Workout Is Medium

While 90 total front squats with light dumbbells and 90 up-downs create moderate volume, the movements don't significantly interfere with each other. The dumbbell weight is light enough to maintain form under fatigue, and up-downs provide natural micro-breaks. Most athletes will complete this in 12-15 minutes with some rest between rounds, making it challenging but manageable for the average CrossFitter.

Benchmark Times for Speed Demon

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 180 total reps of compound movements test muscular endurance, particularly in the legs and core through repeated loading patterns.
• Endurance (7/10): High-rep front squats combined with up-downs create significant cardiovascular demand across three rounds, requiring sustained aerobic capacity and breathing control.
• Speed (6/10): Quick transitions between movements and maintaining a fast cycle rate on up-downs is crucial for performance.
• Flexibility (4/10): Front rack position requires decent shoulder mobility, while front squats demand adequate ankle, hip, and thoracic mobility.
• Power (4/10): Up-downs require explosive elements to stand quickly, though not maximal power output due to fatigue accumulation.
• Strength (3/10): Light to moderate dumbbell load creates some strength demand, but the high rep scheme shifts focus toward endurance.

Movements

• Dumbbell Front Squat
• Up-Down

Scaling Options

Weight modifications: Scale to 25/15 lb dumbbells or single dumbbell held in goblet position. Movement options: Replace front squats with goblet squats, modify up-downs to step-downs (alternating legs) or mountain climbers. Volume options: Reduce to 20 reps each movement or 2 rounds. Time cap at 15 minutes for scaled versions.

Scaling Explanation

Scale if unable to perform 15+ unbroken front squats with prescribed weight or if up-downs cause wrist/shoulder discomfort. Prioritize maintaining full range of motion on squats over speed. Athletes should be able to complete each round in 2-4 minutes. Scale to maintain intensity - you should be able to keep moving with minimal breaks. Target time domain remains 8-12 minutes regardless of scaling choice.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and mental toughness, typically lasting 8-12 minutes. The dumbbell front squats create local muscular fatigue while up-downs drive heart rate and challenge full-body coordination. Primary challenge is maintaining consistent movement patterns under increasing fatigue.

Coach Insight

Break front squats into manageable sets early (sets of 10-15) to avoid muscle failure. Keep dumbbells in rack position with elbows high. For up-downs, focus on efficient transitions - drop chest and hips together, push back up explosively. Common mistake is rushing first round too fast. Aim for consistent round times within 30 seconds of each other. Rest briefly between movements rather than mid-set.

Benchmark Notes

Analysis based on Grace-style barbell sprint format (30 reps x 2 movements): 1. Dumbbell Front Squats (35/25 lb) - Fresh: 2.5 sec/rep x 30 = 75 sec - Round 2: 2.8 sec/rep x 30 = 84 sec - Round 3: 3.2 sec/rep x 30 = 96 sec 2. Up-Downs - Fresh: 3.5 sec/rep x 30 = 105 sec - Round 2: 4.0 sec/rep x 30 = 120 sec - Round 3: 4.5 sec/rep x 30 = 135 sec 3. Transitions: 5 sec between movements x 3 rounds = 15 sec Total for elite (L10): Round 1: 185 sec Round 2: 209 sec Round 3: 236 sec Transitions: 15 sec Total: ~645 sec Scaled from Grace anchor (30 reps single movement at 135/95): - Grace L10 = 90-120 sec - This workout is ~3x volume (3 rounds vs 1) with lighter load but two movements - Target L10 = 360 sec (6:00) for males, 480 sec (8:00) for females - L5 = 600 sec (10:00) for males, 720 sec (12:00) for females - L1 = 960 sec (16:00) for males, 1080 sec (18:00) for females Interpolated remaining levels for smooth progression.

Modality Profile

Dumbbell Front Squat is a weightlifting (W) movement as it uses external load. Up-Down is a gymnastics (G) movement as it's a bodyweight movement similar to a burpee. With two movements split between G and W modalities, the breakdown is 50/50.

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