Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbell loading with high volume (210 total reps) in a chipper format that creates significant fatigue accumulation. The movement pattern progresses from legs to full body then back to legs, with the most technically demanding movement (split jerks) placed in the middle when fatigue is highest. The dumbbell loading will challenge grip endurance throughout, especially during the hang cleans and split jerks.

Benchmark Times for tttTD42

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 210 total reps with moderate-heavy dumbbells tests muscular endurance extensively, particularly in legs, core, and shoulders through varied movement patterns.
• Endurance (7/10): High-volume dumbbell work with continuous movement patterns creates significant cardiovascular demand, especially with heavy dumbbells and elevated heart rate from box step-ups.
• Strength (6/10): Moderate-heavy dumbbell loading across multiple compound movements, with split jerks and front squats particularly challenging strength capacity.
• Flexibility (5/10): Split jerks require good mobility, while front rack position and box step-ups demand decent hip and ankle range of motion.
• Speed (5/10): Maintaining steady movement pace is crucial, but weight and volume prevent extremely fast cycling of movements.
• Power (4/10): Clean and split jerk components require power, but fatigue will limit explosive output as workout progresses.

Movements

• Dumbbell Front Squat
• Dumbbell Hang Clean
• Dumbbell Split Jerk
• Dumbbell Deadlift

Scaling Options

Weight Modifications: Scale to 35/25lb dumbbells for most, 25/15lb for beginners. Movement Substitutions: Reduce box height to 20/16" or step-up to plate. Replace split jerks with push press if shoulder mobility is limited. Volume Options: Scale to 20 reps per movement for newer athletes or reduce to 5 movements total by eliminating middle deadlift and front squat. Time Cap: Extend to 22 minutes for scaled versions.

Scaling Explanation

Scale if unable to perform 10+ unbroken dumbbell front squats at prescribed weight or if box step-ups cause knee pain above parallel. Athletes should maintain ability to cycle dumbbells without extended breaks (no more than 15-20 seconds rest between sets). Prioritize consistent movement over speed - form breakdown on split jerks or rounded-back deadlifts indicates need for scaling. Target completion time is 15-18 minutes with scaled version, maintaining steady work rate throughout. Scale load if unable to complete first two movements within 5 minutes.

Intended Stimulus

Moderate-to-long glycolytic workout (12-18 minutes) with significant oxidative component. Primary challenge is maintaining consistent output under cumulative fatigue while managing heavy dumbbells. Tests both strength endurance and cardiovascular capacity. The chipper format with bookended movements creates both physical and mental challenges.

Coach Insight

Break sets early to maintain consistent pace - aim for 3-4 sets per movement. On box step-ups, alternate legs every 5-10 reps to distribute fatigue. For front squats and deadlifts, sets of 8-12 are optimal early, transitioning to sets of 5-8 as fatigue builds. On split jerks, maintain consistent split position and avoid rushing recovery between reps. Rest dumbbells on shoulders between front squat reps rather than dropping. Most athletes hit a wall around the second round of deadlifts - plan shorter sets here. Target sub-2:30 per movement early, expecting slowdown in middle sections.

Benchmark Notes

This workout is most similar to Grace (30 C&J) but with more volume and complexity. Analysis: 1. Base movement times (per rep): - Box Step-Ups: 3-4s - Front Squats: 2-3s - Deadlifts: 2-3s - Hang Clean & Split Jerk: 3-4s 2. Total volume: 210 reps (7 sets of 30) 3. Movement breakdown with fatigue: First third (60 reps): - Box Step-Ups: 30 × 3.5s = 105s - Front Squats: 30 × 2.5s = 75s Middle third (90 reps): - Deadlifts: 30 × 2.5s = 75s - HCSJ: 30 × 4s = 120s (most technical) - Deadlifts: 30 × 3s = 90s (1.2x fatigue) Final third (60 reps): - Front Squats: 30 × 3s = 90s (1.2x fatigue) - Box Step-Ups: 30 × 4s = 120s (1.15x fatigue) 4. Transitions: ~5s between movements × 6 = 30s 5. Total projected time for L10 (elite): ~8 minutes (480s) Compared to Grace anchor (135/95 C&J): - More total volume (210 vs 30 reps) - Lower technical complexity per rep - Similar loading intensity - Scaled up ~4x from Grace baseline L10 Male: 8:00 (480s) L5 Male: 12:00 (720s) L1 Male: 18:00 (1080s) Female times adjusted +20% due to loading and volume: L10 Female: 10:00 (600s) L5 Female: 14:00 (840s) L1 Female: 20:00 (1200s)

Modality Profile

All five movements (DB Box Step Up, DB Front Squat, DB Deadlift, DB Hang Clean, DB Split Jerk) involve external loading with dumbbells, making them weightlifting movements. With no bodyweight or monostructural movements present, this results in a 100% weightlifting modality profile.

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