Workout Description

Why This Workout Is Medium

This workout uses moderate weights (50/35lbs) across three complementary movements that don't significantly interfere with each other. The 5-round structure allows natural rest between rounds, and the rep scheme (10-200ft-10) creates manageable work chunks. While grip will accumulate fatigue across rounds, the weights are light enough that most average CrossFitters can complete as prescribed. Total time around 12-15 minutes with built-in recovery makes this challenging but accessible.

Benchmark Times for LIGHT BRIGHT

• 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:

• Stamina (8/10): High volume deadlifts and weighted sit-ups combined with grip-intensive farmer's carries will severely test muscular endurance across multiple muscle groups.
• Endurance (6/10): Five rounds of continuous work with farmer's carries will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Strength (6/10): Moderate dumbbell loads for deadlifts and weighted sit-ups provide significant strength demands, especially when accumulated over five rounds.
• Speed (4/10): Transitions between movements and maintaining consistent pace across five rounds becomes important, but not the primary limiting factor.
• Flexibility (3/10): Deadlifts require hip hinge mobility and weighted sit-ups need spinal flexion, but range of motion demands are moderate overall.
• Power (2/10): Primarily strength-endurance focused with minimal explosive movement requirements; deadlifts and sit-ups are controlled, grinding movements.

Movements

• Farmer Carry
• Sit-Up
• Dumbbell Deadlift

Benchmark Notes

This workout consists of 5 rounds of 10 DB Deadlifts (50/35), 200ft Farmer's Carry (50/35), and 10 Weighted Sit-Ups (50/35). I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - DB Deadlift (50/35): Moderate load, ~2-2.5 sec per rep fresh - 200ft Farmer's Carry (50/35): ~30-40 sec fresh depending on pace - Weighted Sit-Up (50/35): ~2-3 sec per rep with the added load Round-by-Round Breakdown: Round 1 (Fresh): 10 deadlifts (25s) + 200ft carry (35s) + 10 sit-ups (25s) + transitions (15s) = 100s Round 2 (1.1x fatigue): 110s Round 3 (1.2x fatigue): 120s Round 4 (1.3x fatigue): 130s Round 5 (1.4x fatigue): 140s Total: ~600s for elite level This workout is similar to a moderate-intensity chipper with grip-intensive elements. The farmer's carry will significantly impact grip strength for subsequent deadlifts, and the weighted sit-ups add core fatigue. I referenced Helen (3 rounds, 7:30-8:30 elite) as a similar multi-modal endurance workout, but this has 5 rounds with less running but more grip work. Adjusting for the additional rounds and grip fatigue: - L10 (Elite): 600-720 seconds (10:00-12:00) - L5 (Average): 1200 seconds (20:00) - L1 (Beginner): 1800 seconds (30:00) Final targets: L10: 720s, L5: 1200s, L1: 1800s

Modality Profile

Three movements total: Dumbbell Deadlift (W), Farmer Carry (W), Sit-Up (G). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.