Workout Description

Why This Workout Is Medium

This workout uses moderate dumbbell weights (50/35) with fundamental movements in a manageable rep scheme. While 4 rounds creates some volume, the movements flow well together and allow natural transition breaks. The elevated reverse lunges add complexity but aren't highly technical. Most average CrossFitters can complete this as prescribed, though grip fatigue from continuous dumbbell work and leg fatigue from lunges will accumulate progressively through rounds.

Benchmark Times for HAPPY FEET

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling, pressing, and leg work with dumbbells will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Four rounds for time with minimal rest creates significant cardiovascular demand, especially as grip and shoulders fatigue from continuous dumbbell work.
• Power (7/10): Hang power cleans and power jerks are explosive movements requiring significant power output, especially under fatigue.
• Strength (6/10): Moderate dumbbell loads (50/35) combined with complex movements like hang power cleans and jerks require solid strength foundation.
• Speed (6/10): For time format encourages quick transitions between movements and maintaining pace across four challenging rounds.
• Flexibility (4/10): Hang power cleans demand good hip and shoulder mobility, while elevated reverse lunges require ankle and hip flexibility.

Movements

• Dumbbell Deadlift
• Dumbbell Hang Power Clean
• Dumbbell Power Jerk
• Reverse Lunge

Benchmark Notes

This workout consists of 4 rounds of dumbbell complex movements plus elevated reverse lunges. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 10 DB Deadlifts (50/35): ~2 sec/rep = 20 sec - 8 DB Hang Power Cleans: ~2.5 sec/rep = 20 sec - 8 DB Power Jerk: ~2.5 sec/rep = 20 sec - 10 Front Foot Elevated Reverse Lunges: ~3 sec/rep = 30 sec - Transitions between movements: ~5 sec total Round 1 (fresh): 95 sec Round 2 (1.1x fatigue): 105 sec Round 3 (1.2x fatigue): 114 sec Round 4 (1.3x fatigue): 124 sec Total base time: ~438 sec This workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) which has L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. However, this workout has lighter loads (50/35 vs 155/105) but adds the challenging elevated reverse lunges and maintains 4 rounds vs 5. The lighter dumbbell load should make it faster than DT, but the elevated lunges add significant difficulty and time. The lunges require more balance, control, and unilateral strength, which will slow the pace considerably. I estimate this balances out to be slightly faster than DT due to the lighter load. Adjusting from DT anchor: L10: 360 sec (6:00) L5: 600 sec (10:00) L1: 1080 sec (18:00) Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

4 movements total: 3 dumbbell weightlifting movements (Deadlift, Hang Power Clean, Power Jerk) and 1 bodyweight movement (Reverse Lunge). 75% weightlifting, 25% gymnastics.