Workout Description

Why This Workout Is Medium

The 50/35lb dumbbells are light-moderate for power cleans and jerks, making the strength component manageable. The ladder sprints provide built-in recovery as distances decrease each round. The 1:3 work-to-rest ratio allows adequate recovery between rounds, preventing significant fatigue accumulation. While 6 rounds creates moderate volume, the combination of light weights, decreasing sprint distances, and generous rest makes this accessible to average CrossFitters without major scaling needs.

Benchmark Times for DB and ladder Sprints

• 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:

• Power (9/10): Power cleans, power jerks, and sprint intervals are all explosive movements requiring maximum rate of force development throughout.
• Speed (8/10): Ladder sprints emphasize pure speed and acceleration, while transitions between movements require quick cycling under fatigue.
• Endurance (7/10): Six rounds with ladder sprints and 1:3 rest ratio creates significant cardiovascular demand, though rest periods prevent pure aerobic stress.
• Stamina (6/10): Five power cleans plus jerks per round will challenge grip and shoulder stamina, especially as fatigue accumulates across six rounds.
• Flexibility (6/10): Power cleans and jerks demand good shoulder, hip, and ankle mobility for proper catch positions and overhead stability.
• Strength (4/10): 50/35lb dumbbells require moderate strength for power movements, but not maximal loading that would define pure strength work.

Movements

• Dumbbell Power Clean
• Ladder Sprint
• Power Jerk

Benchmark Notes

This workout consists of 6 rounds of 5 DB power cleans + power jerks (50/35 lbs) followed by ladder sprints (40', 30', 20', 10') with roughly 1:3 work-to-rest ratio. Breaking down movement by movement: DB power clean + power jerk at 50/35 lbs takes approximately 3-4 seconds per rep when fresh, so 5 reps = 15-20 seconds. The ladder sprint totals 100 feet per round (40+30+20+10), which takes approximately 15-25 seconds depending on fitness level and transitions between distances. Per round time: 15-20 sec (DB work) + 15-25 sec (sprints) + 5-10 sec (transitions) = 35-55 seconds per round when fresh. Applying fatigue multipliers: Rounds 1-2 at 1.0x, rounds 3-4 at 1.1x, rounds 5-6 at 1.3x. Total work time ranges from 210 seconds (elite) to 330 seconds (recreational). With 1:3 work-to-rest ratio, rest periods add significant time: elite athletes rest ~630 seconds total, recreational athletes rest ~990 seconds total. This gives total workout times of 840 seconds (14:00) for elite down to 1320 seconds (22:00) for recreational athletes. The workout is similar to short interval training with substantial rest, so the limiting factor becomes the accumulated fatigue across 6 rounds rather than pure power output. Final targets: L10: 12:00, L5: 20:00, L1: 30:00.

Modality Profile

Three movements total: Dumbbell Power Clean (W), Power Jerk (W), Ladder Sprint (M). Two weightlifting movements and one monostructural movement, giving roughly 67% weightlifting and 33% monostructural.