Workout Description

Why This Workout Is Medium

Light-moderate dumbbell weight with low volume per round creates manageable loading. The 3-minute AMRAP format allows athletes to pace themselves rather than forcing continuous intensity. One minute rest between rounds provides adequate recovery to maintain output. The medicine ball throws offer active recovery from the power cleans. Average athletes can complete 4-6 rounds per AMRAP without significant scaling, making this a solid moderate challenge.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated DB power cleans and overhead throws over multiple rounds will heavily tax grip strength, shoulder endurance, and posterior chain muscular stamina.
• Power (8/10): Power cleans are explosive hip extension movements, and overhead medicine ball throws are pure power expressions requiring rapid force development.
• Endurance (7/10): Three 3-minute AMRAPs with only 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Speed (6/10): AMRAP format incentivizes fast transitions and quick cycling between movements to maximize rounds within the 3-minute windows.
• Strength (5/10): Moderate dumbbell loads (50/35) and medicine ball weight (20/14) require decent strength but aren't maximal effort loads.
• Flexibility (4/10): Power cleans demand full hip extension and overhead mobility, while overhead throws require shoulder flexibility and thoracic spine extension.

Movements

• Dumbbell Power Clean
• Overhead Medicine Ball Throw

Scaling Options

Reduce DB weight to 35/25 or 25/15 for newer athletes. Substitute medicine ball throws with wall balls (20/14 to 10ft target) if no partner available. Reduce to 20/14 or 14/10 medicine ball if coordination is challenging. Consider 2 rounds instead of 3 for deconditioned athletes. Can also reduce AMRAP time to 2.5 or 2 minutes while maintaining 1-minute rest.

Scaling Explanation

Scale if unable to perform 5+ unbroken dumbbell cleans at prescribed weight or if technique breaks down significantly. Athletes should complete 15+ total reps per AMRAP to maintain intended stimulus. If completing fewer than 1.5 full cycles per round, reduce weight or reps. Priority is maintaining movement quality and power output rather than hitting prescribed loads. Goal is consistent effort across all 3 rounds with minimal drop-off in performance.

Intended Stimulus

High-intensity glycolytic workout targeting power endurance across 3 separate sprint intervals. Each 3-minute AMRAP tests ability to sustain near-maximal effort while managing fatigue accumulation. Primary challenge is maintaining movement speed and power output as lactate builds, with secondary focus on explosive hip extension and coordination under fatigue.

Coach Insight

Pace each AMRAP at 85-90% effort to allow for consistent performance across all 3 rounds. Break dumbbell cleans into manageable sets early - consider 5-5 or 6-4 to avoid early grip fatigue. Focus on aggressive hip drive on cleans and catch in athletic position. For medicine ball throws, establish rhythm with partner and use legs to generate power - don't rely solely on arms. Aim for 2-3 full cycles per round. Use the 1-minute rest strategically for hydration and mental reset.

Benchmark Notes

This workout is 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 10 DB Power Cleans (50/35) + 5 Overhead MB Throws to Partner. One complete cycle = 15 reps. Round 1 (fresh): DB Power Cleans take ~2.5 sec/rep (25 sec total), MB Throws take ~3 sec/rep (15 sec), transitions ~5 sec = 45 sec per cycle. In 3 minutes, athletes can complete ~4 cycles = 60 reps. Round 2 (1.15x fatigue): Cycle time increases to ~52 sec, completing ~3.5 cycles = 52-53 reps. Round 3 (1.3x fatigue): Cycle time increases to ~58 sec, completing ~3 cycles = 45 reps. Total across all rounds: Elite athletes ~165-180 reps, intermediate ~135-150 reps, beginners ~75-90 reps. The partner component may cause additional delays but maintains consistent pacing.

Modality Profile

Both Dumbbell Power Clean and Overhead Medicine Ball Throw are external load movements that fall under Weightlifting modality. With 2 weightlifting movements and no gymnastics or monostructural movements, this is 100% Weightlifting.