Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume in a descending rep scheme that provides natural rest periods. The 50/35lb DB weight is accessible for most athletes, bike calories offer active recovery between upper body movements, and box jumps are fundamental. While the 21-15-9 format creates some fatigue accumulation, the movement variety prevents any single limiting factor from dominating. Most average CrossFitters can complete this as prescribed in 8-12 minutes.

Benchmark Times for WOD

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB snatches (45 total) and box jumps (45 total) will heavily tax muscular endurance, especially grip and leg stamina.
• Power (8/10): Power snatches are explosive by nature; box jumps require rapid hip extension; bike calories benefit from powerful leg drive.
• Endurance (7/10): The 21-15-9 format with bike calories creates significant cardiovascular demand, requiring sustained aerobic output across three descending rounds with minimal rest.
• Flexibility (6/10): DB power snatches demand good overhead mobility and hip flexibility; box jumps require ankle and hip mobility for safe landing.
• Speed (6/10): Fast transitions between three different movement patterns are crucial; the descending rep scheme encourages aggressive pacing throughout.
• Strength (4/10): Moderate dumbbell load (50/35) requires decent strength but not maximal effort; box jumps are primarily bodyweight plus coordination.

Movements

• Dumbbell Snatch
• Bike
• Box Jump

Benchmark Notes

This workout follows a 21-15-9 format with three movements: Alternating DB Power Snatch (50/35), Calorie Bike, and Box Jumps (24/20). I'll use Fran as the primary anchor since it shares the same rep scheme (21-15-9) and similar movement complexity. Fran anchors: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. Movement breakdown per round: Round 1 (21 reps each): DB Power Snatch takes ~2.5 sec/rep = 53 sec, Calorie Bike ~1.5 sec/cal = 32 sec, Box Jumps ~1.5 sec/rep = 32 sec. Fresh time: 117 sec. Round 2 (15 reps): With 1.1x fatigue, DB Snatch = 41 sec, Bike = 25 sec, Box Jumps = 25 sec. Total: 91 sec. Round 3 (9 reps): With 1.2x fatigue, DB Snatch = 27 sec, Bike = 16 sec, Box Jumps = 16 sec. Total: 59 sec. Adding transitions (3-5 sec between movements, 6 transitions total): 18-30 sec. Total working time: 267-297 sec. However, this workout is slightly more demanding than Fran due to the dumbbell snatch being more technical than thrusters, and the bike-to-box jump transition creating leg fatigue interference. I'm adjusting upward by approximately 15-20% from Fran's anchors. Final targets: L10: 240 sec (4:00), L5: 420 sec (7:00), L1: 720 sec (12:00).

Modality Profile

Three movements across all modalities: Box Jump (Gymnastics - bodyweight movement), Bike (Monostructural - cyclical cardio), and Dumbbell Snatch (Weightlifting - external load movement). Equal distribution with slight weighting toward Weightlifting.