Workout Description
21-15-9 Reps for Time of:
Dumbbell Snatches (50/35 lb)
Over-Dumbbell Burpees
Why This Workout Is Medium
A fast couplet of dumbbell snatches and burpees over the dumbbell. Tests speed and work capacity.
Benchmark Times for 18.0
- Elite: <9:30
- Advanced: 9:30-8:31
- Intermediate: 8:31-7:01
- Beginner: >7:01
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Dumbbell snatches are an explosive unilateral power movement; burpees also have a power component in the jump and push-up.
- Endurance (7/10): The 21-15-9 format with dumbbell snatches and burpees is a high-intensity couplet causing significant metabolic demand and cardiovascular stress.
- Speed (7/10): Fast cycling of both dumbbell snatches and burpees, along with rapid transitions, is essential for a competitive time.
- Stamina (6/10): Muscular stamina is challenged in the shoulders, back, and legs for cycling dumbbell snatches, and performing burpees under fatigue.
- Strength (4/10): The 50/35 lb dumbbell requires unilateral strength, core stability, and control, especially for multiple reps.
- Flexibility (4/10): Requires mobility for the dumbbell snatch (hip hinge, thoracic rotation, overhead position) and for the burpee (squat, push-up, jump).
Modality Profile
A classic high-intensity couplet. The Dumbbell Snatch is a weightlifting movement, and the Burpee is a gymnastics movement. The 21-15-9 format is a sprint where both movements are performed at maximum speed, leading to an even split of stimulus.
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