Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume across fundamental movements. The 50/35lb DBs and 32/24kg kettlebells are accessible weights for most CrossFitters. While HSPUs add skill demand, the low rep count (7) keeps it reasonable. The 4-round structure allows natural breaking points between rounds. Total time around 12-15 minutes prevents excessive fatigue accumulation, making this challenging but completable for average athletes.

Benchmark Times for DB WOD III

• 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-rep kettlebell swings and multiple rounds of RDLs will heavily tax posterior chain muscular endurance and grip stamina.
• Flexibility (7/10): RDLs demand significant hamstring and hip flexibility, while HSPUs require excellent shoulder mobility and thoracic extension for proper positioning.
• Endurance (6/10): Four rounds of moderate-rep movements with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Strength (6/10): 50/35lb dumbbells for RDLs and bodyweight HSPUs require moderate strength levels, particularly in posterior chain and pressing strength.
• Power (5/10): Russian kettlebell swings are inherently explosive hip-driven movements, though RDLs and HSPUs are more strength-focused than power-focused.
• Speed (4/10): Four rounds allows for steady pacing rather than sprint cycling, though efficient transitions between movements will impact overall time.

Movements

• Russian Kettlebell Swing
• Handstand Push-Up

Benchmark Notes

This workout consists of 4 rounds of 12 DB RDLs (50/35), 25 Russian KBS (32kg/24kg), and 7 HSPUs. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - DB RDLs (50/35): ~2.5 sec per rep fresh, 12 reps = 30 sec per round - Russian KBS (32kg/24kg): ~2 sec per rep fresh, 25 reps = 50 sec per round - HSPUs: ~8-12 sec per rep in complex workouts, 7 reps = 56-84 sec per round Round-by-round breakdown for elite athlete: Round 1 (fresh): RDLs 30s + KBS 50s + HSPUs 56s + transitions 10s = 146s Round 2 (1.1x fatigue): RDLs 33s + KBS 55s + HSPUs 62s + transitions 12s = 162s Round 3 (1.2x fatigue): RDLs 36s + KBS 60s + HSPUs 67s + transitions 15s = 178s Round 4 (1.3x fatigue): RDLs 39s + KBS 65s + HSPUs 73s + transitions 18s = 195s Total elite time: ~681s (11:21) However, HSPUs are a major limiting factor in this workout. Most athletes will need significant set breaking, especially in later rounds. Adjusting for realistic HSPU pacing: - Elite athletes: 3-5 sets per round, adding 15-30s rest - Intermediate: 5-7 sets per round, adding 45-90s rest - Novice: Singles with extensive rest, adding 2-3 minutes per round Adjusted times: - L10 (Elite): 360s (6:00) - minimal breaking, efficient transitions - L5 (Median): 600s (10:00) - moderate breaking, standard pacing - L1 (Novice): 1080s (18:00) - extensive breaking, scaled movements This workout is similar to other HSPU-dominant workouts where the handstand push-ups become the primary time constraint. The combination of posterior chain fatigue from RDLs and grip fatigue from kettlebell swings will significantly impact HSPU performance in later rounds. Final targets: L10: 360s, L5: 600s, L1: 1080s

Modality Profile

3 movements total: Dumbbell Romanian Deadlift (W), Russian Kettlebell Swing (W), Handstand Push-Up (G). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.