Workout Description

Why This Workout Is Medium

While 50/35lb dumbbells are moderate weight, the 21-15-9 rep scheme creates manageable fatigue accumulation. The power cleans and front squats complement each other well without severe interference, and the 9-calorie bike provides active recovery between rounds. Most average CrossFitters can complete this as prescribed, though the final rounds will challenge grip and leg endurance. The combination creates good intensity without being overwhelming.

Benchmark Times for 30:01 - 50:00

• 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 counts (21-15-9) across multiple rounds will heavily tax grip strength, shoulder endurance, and leg muscular stamina throughout.
• Endurance (7/10): Four rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with the bike calories adding aerobic stress.
• Power (7/10): Power cleans are explosive hip extension movements, requiring significant power output especially when fatigued from previous rounds.
• Flexibility (6/10): Power cleans demand full hip extension and front rack mobility, while front squats require ankle and thoracic spine flexibility.
• Speed (6/10): The descending rep scheme and bike calories encourage fast transitions and quick cycling to maintain intensity across four rounds.
• Strength (4/10): Moderate dumbbell loads (50/35) require decent strength but not maximal effort, focusing more on strength endurance than pure strength.

Movements

• Air Bike
• Dumbbell Power Clean
• Dumbbell Front Squat

Benchmark Notes

This workout consists of 4 rounds of DB Power Cleans (21 reps at 50/35), DB Front Squats (15 reps at 50/35), and 9 Calorie Bike. Total volume: 84 power cleans, 60 front squats, 36 calories bike. Movement analysis: - DB Power Clean (50/35): 2.5-3 sec per rep fresh state - DB Front Squat (50/35): 2-2.5 sec per rep fresh state - Assault Bike (9 cal): 18-30 sec per set Round-by-round breakdown: Round 1 (fresh): 21 cleans × 2.5 sec = 53 sec, 15 squats × 2 sec = 30 sec, 9 cal bike = 20 sec, transitions = 10 sec. Total: 113 sec Round 2 (1.1x fatigue): 21 cleans × 2.8 sec = 59 sec, 15 squats × 2.2 sec = 33 sec, 9 cal bike = 22 sec, transitions = 12 sec. Total: 126 sec Round 3 (1.2x fatigue): 21 cleans × 3.0 sec = 63 sec, 15 squats × 2.4 sec = 36 sec, 9 cal bike = 24 sec, transitions = 15 sec. Total: 138 sec Round 4 (1.3x fatigue): 21 cleans × 3.3 sec = 69 sec, 15 squats × 2.6 sec = 39 sec, 9 cal bike = 26 sec, transitions = 18 sec. Total: 152 sec Elite total: 113 + 126 + 138 + 152 = 529 sec (~8:50) Intermediate total: Add 15% = 608 sec (~10:08) Novice total: Add 100% = 1058 sec (~17:38) This workout is similar to a medium-duration chipper with moderate loading. The combination of power movements, front squats, and cardio creates significant cumulative fatigue. Referenced Helen (3 rounds, ~8-12 min range) and DT (5 rounds barbell work, 6-16 min range) as comparison anchors, scaling for 4 rounds and dumbbell loading. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Three movements total: Dumbbell Power Clean and Dumbbell Front Squat are both weightlifting movements (external load), while Bike is monostructural cardio. This gives us 2 weightlifting movements and 1 monostructural movement, resulting in a 67% weightlifting and 33% monostructural breakdown.