Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbells (50/35) with high volume across 7 rounds totaling 252 reps. The Death March creates significant posterior chain and grip fatigue that compounds into the power cleans, while lateral burpees add cardiovascular stress. The continuous nature with no built-in rest and the grip-intensive combination of all three movements creates substantial fatigue accumulation, making this challenging for the average CrossFitter.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB movements (168 total reps) will severely test grip strength, shoulder endurance, and overall muscular stamina.
• Endurance (7/10): Seven rounds of continuous work with no programmed rest creates significant cardiovascular demand, especially with the high-rep death march component.
• Power (6/10): DB power cleans are explosive hip extension movements, though fatigue will diminish power output as rounds progress.
• Speed (5/10): Fast transitions between movements and efficient burpee cycling will be key, but pacing strategy needed for seven rounds.
• Strength (4/10): Moderate dumbbell loads (50/35) provide meaningful resistance but aren't maximal strength loads for most athletes.
• Flexibility (3/10): Power cleans require hip and ankle mobility, death march demands hip flexor range, burpees need basic movement patterns.

Movements

• Dumbbell Power Clean
• Lateral Burpee Over Dumbbell
• Dumbbell Death March

Benchmark Notes

This workout consists of 7 rounds of 6 DB Power Cleans (50/35), 18 DB Death March (50/35), and 10 Lateral Burpees Over DB. Despite being scored as 'Calories', the workout description indicates a standard for-time format with specific rep counts, so I'm treating this as a time-based workout. Movement Analysis: - DB Power Clean (50/35): 2.5-3 sec per rep fresh state - DB Death March (50/35): This is a walking lunge variation holding DBs, approximately 3-4 sec per rep - Lateral Burpee Over DB: 4-5 sec per rep (slightly longer than standard burpees due to lateral movement) Round-by-round breakdown: Round 1 (fresh): 6 power cleans (18 sec) + 18 death march (54 sec) + 10 burpees (45 sec) = 117 sec + 10 sec transitions = 127 sec Rounds 2-3: Apply 1.1x fatigue = 140 sec each Rounds 4-5: Apply 1.2x fatigue = 152 sec each Rounds 6-7: Apply 1.4x fatigue = 178 sec each Total elite time: 127 + 140 + 140 + 152 + 152 + 178 + 178 = 1067 sec ≈ 18 minutes This is similar to longer CrossFit benchmarks like Kelly (5 rounds with running and high-rep movements) which has L10 times around 15-17 minutes. Given the high volume (238 total reps) and grip-intensive nature with heavy DBs throughout, I'm anchoring slightly higher. Final targets - Male: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

3 movements total: Dumbbell Power Clean (W), Dumbbell Death March (W), Lateral Burpee Over Dumbbell (G). Two weightlifting movements with external load, one gymnastics bodyweight movement.