Workout Description

Why This Workout Is Hard

The ascending DB bench weights (peaking at 75 lbs/hand) paired with descending reps is cleverly structured, but 75 lb dumbbells for bench press will challenge many average CrossFitters — especially after 70 accumulated pressing reps at increasing loads. DUs (150 total) provide a chest/shoulder 'recovery window,' which prevents this from being Very Hard, but cumulative upper-body fatigue through 5 rounds and the heavy final loading make this solidly Hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High early rep counts — 25 bench and 50 DUs in round one — challenge muscular endurance significantly. Total of 75 bench reps accumulated under fatigue taxes upper body stamina throughout.
• Strength (7/10): Progressive loading to 75lb dumbbells for 5 reps creates a genuine strength stimulus in later rounds. The wave-loading structure transitions this workout from endurance to meaningful pressing strength demand.
• Speed (6/10): Efficient double under cycling is critical, especially in the 50 and 40 rep sets. Fast rope turnover and minimal missed reps in early rounds significantly influence total workout time.
• Endurance (4/10): Double unders generate meaningful cardiovascular demand across 150 total reps, but bench press sets repeatedly interrupt aerobic flow, keeping overall endurance stimulus moderate rather than sustained.
• Power (3/10): Double unders demand wrist and ankle explosiveness for efficient rope cycling. Bench press at heavier loads skews toward a slow grind rather than explosive output, limiting overall power demand.
• Flexibility (2/10): Flat bench press and double unders require only standard shoulder and wrist range of motion. No deep hip, thoracic, or overhead mobility demands are imposed throughout this workout.

Movements

• Dumbbell Bench Press
• Double-Under

Modality Profile

Two movements across two modalities: Double-Unders (G - jump rope bodyweight coordination skill) and Dumbbell Bench Press (W - external load dumbbell movement). With one movement in each modality, the split is 50/50.