Workout Description

Why This Workout Is Medium

This workout features moderate dumbbell weight (50/35) with manageable rep schemes in a descending ladder format. The combination of thrusters, bike calories, and double-unders creates varied stimulus without severe interference patterns. While thrusters will accumulate shoulder fatigue, the bike provides active recovery and double-unders are skill-based rather than strength-limiting. The descending reps and 12-15 minute time domain make this challenging but accessible for average CrossFitters.

Benchmark Times for WOD

• Elite: <5:30
• Advanced: 6:00-6:30
• Intermediate: 7:00-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB thrusters (45 total) plus double unders creates substantial muscular endurance demand, especially in shoulders and legs.
• Endurance (7/10): The combination of bike calories and continuous movement pattern creates significant cardiovascular demand, though shorter duration limits pure aerobic stress.
• Speed (7/10): Fast transitions between three different movement patterns and maintaining high cycling speed on bike and double unders is crucial.
• Flexibility (6/10): DB thrusters demand good overhead mobility and hip flexibility, while double unders require ankle and shoulder mobility for efficient cycling.
• Power (6/10): Thrusters require explosive hip drive and overhead press, while double unders demand quick wrist turnover and coordinated jumping power.
• Strength (4/10): Moderate dumbbell weight requires decent strength but emphasizes strength endurance over maximal force production in the thruster movement.

Movements

• Air Bike
• Thruster
• Double-Under

Benchmark Notes

This workout follows a 21-15-9 descending ladder format with DB thrusters, calorie bike, and double-unders. I'll use Fran as the primary anchor since it shares the same rep scheme and includes thrusters, then adjust for the different movements and lighter loading. Movement breakdown: - DB Thrusters 50/35 vs Fran's barbell thrusters 95/65: The lighter dumbbell load should be faster per rep (~1.5-2 sec vs 2-3 sec) - Calorie bike: ~1.5-2 sec per calorie for elite, 2-3 sec for recreational - Double-unders: ~0.5 sec per rep when in rhythm Round-by-round analysis: Round 1 (21+21+50): - 21 DB thrusters: 32-42 sec - 21 cal bike: 32-42 sec - 50 double-unders: 25-35 sec - Transitions: 6-12 sec - Subtotal: 95-131 sec Round 2 (15+15+35): - 15 DB thrusters: 23-30 sec (1.1x fatigue) - 15 cal bike: 23-30 sec - 35 double-unders: 18-25 sec - Transitions: 6-12 sec - Subtotal: 70-97 sec Round 3 (9+9+20): - 9 DB thrusters: 14-18 sec (1.2x fatigue) - 9 cal bike: 14-18 sec - 20 double-unders: 10-15 sec - Transitions: 6-12 sec - Subtotal: 44-63 sec Total estimated times: - Elite (L10): 209-291 sec → ~330 sec accounting for set breaks - Advanced (L5): 280-390 sec → ~450 sec - Recreational (L1): 420-580 sec → ~720 sec Compared to Fran anchor (L10: 120-140s, L5: 320-360s, L1: 540-660s), this workout should be significantly longer due to the additional cardio components and higher total rep count (105 DB thrusters + 45 calories + 105 double-unders vs Fran's 45 thrusters + 45 pull-ups). The 2.5-3x time increase is justified by the substantially higher volume. Final targets - Male: L10: 330s, L5: 450s, L1: 720s

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Bike (Monostructural - cyclical cardio), Thruster (Weightlifting - external load barbell movement). Equal distribution with slight weighting to Weightlifting.