Workout Description

Why This Workout Is Medium

This workout features moderate volume with manageable movements for the average CrossFitter. The built-in rest periods (1 minute between rounds, 3 minutes between sections) prevent excessive fatigue accumulation. While HSPUs require skill and the dumbbell weights are moderate, the work-to-rest ratio allows recovery. The combination creates a solid challenge without overwhelming most athletes - they can complete as prescribed with appropriate pacing.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling and pushing movements across multiple rounds will heavily tax muscular endurance, especially grip strength.
• Endurance (7/10): Two separate cardio blocks with rowing and running create significant aerobic demand, though rest periods provide some recovery between efforts.
• Flexibility (6/10): Handstand push-ups demand excellent shoulder mobility and overhead position, while other movements require moderate range of motion throughout multiple planes.
• Speed (6/10): Multiple transitions between different movement patterns and equipment changes require efficient cycling, though rest periods allow for pacing strategy.
• Power (5/10): DB power cleans are explosive by nature, and handstand push-ups require some power output, creating moderate power demands mixed with endurance work.
• Strength (4/10): Handstand push-ups require significant pressing strength, while dumbbell movements at moderate weight provide strength endurance challenge rather than maximal strength.

Movements

• Dumbbell Power Clean
• Dumbbell Push Press
• Run
• Handstand Push-Up
• Row
• Pull-Up

Benchmark Notes

This workout consists of two distinct sections with different movement patterns and rest periods. I'll analyze each section separately then combine for total time. Section 1 (3 rounds: 500m Row, 10 HSPU, 15 Pull-Ups, 1min rest between rounds): - 500m Row: 85-120 sec fresh, but fatigue accumulates across rounds - 10 HSPU: In complex WODs with multiple movements, HSPU take 8-12 sec per rep due to setup and blood flow issues. Round 1: 80-120 sec, increasing with fatigue - 15 Pull-Ups: 1-2 sec per rep fresh, but grip fatigue from rowing affects performance. Round 1: 15-30 sec, increasing significantly - Transitions: 5-10 sec between movements - 1-minute prescribed rest between rounds Round-by-round breakdown for Section 1: Round 1: Row 85-120s + HSPU 80-120s + Pull-ups 15-30s + transitions 15s = 195-285s Round 2: Row 95-135s + HSPU 90-140s + Pull-ups 20-40s + transitions 15s = 220-330s (1.15x fatigue) Round 3: Row 105-150s + HSPU 100-160s + Pull-ups 25-50s + transitions 15s = 245-375s (1.25x fatigue) Total Section 1 work time: 660-990s + 120s rest = 780-1110s 3-minute rest between sections. Section 2 (3 rounds: 400m Run, 10 DB Push Press 50/35, 15 DB Power Cleans 50/35, 1min rest): - 400m Run: 75-120 sec fresh, similar to Helen benchmark component - 10 DB Push Press: 2-3 sec per rep, moderate load - 15 DB Power Cleans: 2-3 sec per rep, grip and shoulder fatigue accumulating - Transitions: 5-10 sec between movements Round-by-round breakdown for Section 2: Round 1: Run 75-120s + Push Press 20-30s + Cleans 30-45s + transitions 10s = 135-205s Round 2: Run 85-135s + Push Press 25-35s + Cleans 35-55s + transitions 10s = 155-235s (1.15x fatigue) Round 3: Run 95-150s + Push Press 30-40s + Cleans 40-65s + transitions 10s = 175-265s (1.25x fatigue) Total Section 2 work time: 465-705s + 120s rest = 585-825s Total workout time: 780-1110s + 180s (3min rest) + 585-825s = 1545-2115s This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-up) but significantly more challenging due to: 1. Additional rowing section with high-skill HSPU 2. Heavier dumbbell loading compared to typical CrossFit standards 3. Higher pull-up volume (45 total vs 36 in Helen) 4. Longer total distance (1500m row + 1200m run vs 1200m run) Helen benchmarks: L10: 450-510s, L5: 630-690s, L1: 900-1080s Given the significantly increased complexity and volume, I'm scaling Helen upward by approximately 80-90%: L10: 840s (14:00), L5: 1320s (22:00), L1: 1980s (33:00) Final targets - L10: 840s, L5: 1320s, L1: 1980s

Modality Profile

6 movements total: 2 Gymnastics (Handstand Push-Up, Pull-Up), 2 Monostructural (Row, Run), 2 Weightlifting (Dumbbell Push Press, Dumbbell Power Clean). Equal distribution across all three modalities.