Workout Description

Why This Workout Is Medium

The EMOM format provides 50+ seconds of rest between rounds, preventing significant fatigue accumulation. 3 DB power clean and jerks at 50/35 is moderate weight but low volume. Pull-ups are bodyweight and manageable for average athletes. The 12-minute duration is reasonable. While individual elements have some challenge, the built-in recovery and moderate loading keep this accessible for most CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pull-ups combined with repeated power movements will heavily tax upper body muscular endurance and grip stamina over 12 minutes.
• Power (8/10): Power clean and jerk is an explosive movement requiring rapid force development, repeated every minute for the entire workout duration.
• Endurance (7/10): 12-minute EMOM format with continuous work creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the time domain.
• Strength (6/10): Moderate dumbbell loads (50/35) for power clean and jerk require decent strength, while pull-ups demand relative strength throughout high volume.
• Speed (6/10): EMOM format demands quick transitions and efficient movement cycling to maximize pull-up volume within each minute's remaining time window.
• Flexibility (4/10): Power clean and jerk demands good shoulder, hip, and ankle mobility, while pull-ups require adequate shoulder and thoracic spine range of motion.

Movements

• Dumbbell Power Clean and Jerk
• Pull-Up

Benchmark Notes

This is a 12-minute EMOM with 3 DB Power Clean and Jerks every minute, followed by max pull-ups for the remaining time. The workout is scored by total pull-up reps completed across all 12 rounds. Movement breakdown: - DB Power Clean and Jerk (50/35): At moderate load, each rep takes 2-3 seconds. Three reps = 6-9 seconds for elite athletes, 9-12 seconds for intermediate, 12-18 seconds for beginners. - This leaves 51-54 seconds for pull-ups in early rounds for elite athletes, 48-51 seconds for intermediate, 42-48 seconds for beginners. Pull-up capacity per round: - Elite athletes: 25-30 pull-ups in 50+ seconds (fresh), degrading to 15-20 in later rounds - Intermediate: 15-20 pull-ups in 45+ seconds (fresh), degrading to 8-12 in later rounds - Beginners: 8-12 pull-ups in 40+ seconds (fresh), degrading to 3-6 in later rounds Fatigue considerations: - Rounds 1-4: Minimal fatigue, near-max pull-up output - Rounds 5-8: 15-25% degradation as grip and shoulders fatigue - Rounds 9-12: 30-50% degradation, significant set breaking required DB Clean and Jerk fatigue: - Early rounds: 6-9 seconds for elite - Later rounds: 9-15 seconds as power output decreases and rest needs increase Total rep calculation: - L10 (Elite): ~18 reps/round × 12 rounds = 216 reps, but accounting for fatigue: ~180 reps - L5 (Average): ~10 reps/round × 12 rounds = 120 reps with fatigue - L1 (Beginner): ~5 reps/round × 12 rounds = 60 reps with fatigue, but many will struggle with DB movement timing, reducing to ~45 reps This workout combines power endurance (DB work) with grip/pulling endurance (pull-ups), creating a unique challenge that heavily favors athletes with strong gymnastics capacity and efficient movement patterns. Final targets: L10: ~180 reps, L5: ~120 reps, L1: ~45 reps

Modality Profile

Two movements: Dumbbell Power Clean and Jerk (Weightlifting) and Pull-Up (Gymnastics). Equal split between weightlifting and gymnastics modalities.