Workout Description

Why This Workout Is Very Hard

This workout combines high-volume burpees (already taxing) with an escalating EMOM of dumbbell snatches that prevents adequate recovery. The forced pace of the EMOM becomes increasingly challenging as fatigue accumulates and reps increase. By minute 10, athletes are doing 10 snatches while still trying to complete burpees. The time pressure and compounding fatigue make this a brutal combination.

Benchmark Times for Bertha

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 100 burpees tests whole-body muscular endurance while accumulating snatches challenges shoulder and grip stamina as fatigue builds.
• Endurance (8/10): High cardiovascular demand from continuous burpees combined with increasing dumbbell snatches creates significant aerobic challenge over potentially 15-20 minutes of work.
• Speed (7/10): Quick transitions between burpees and snatches required, plus the EMOM format demands consistent speed under fatigue.
• Flexibility (6/10): Dumbbell snatches require good overhead mobility while burpees demand hip flexion and shoulder mobility for efficient movement.
• Power (5/10): Dumbbell snatches are explosive movements, but fatigue from burpees and increasing volume reduces power output over time.
• Strength (4/10): Moderate dumbbell load for snatches combined with bodyweight demands. Accumulating fatigue makes moderate weights feel heavier.

Movements

• Burpee
• Dumbbell Snatch

Scaling Options

Level 1 (Intermediate): 75 burpees, 20/14kg DB, cap at 15 minutes Level 2 (Beginner): 50 burpees, 16/10kg DB, cap at 12 minutes Movement Subs: - Burpee: Step-back burpee, no push-up - DB Snatch: Single-arm DB Clean & Press, DB Power Snatch Reduce snatch progression to +1 every 90s or 2min for newer athletes

Scaling Explanation

Scale if unable to maintain proper DB snatch technique when fatigued or if burpees take over 90 seconds for sets of 20. Priority is maintaining safe, efficient snatches throughout - reduce weight or modify progression if form deteriorates. Target completion time is 15-20 minutes at Rx, 12-15 minutes when scaled. Athletes should be able to perform at least 5 unbroken DB snatches at working weight before attempting Rx version. Scale to preserve intended stimulus of steady work rate with technical elements.

Intended Stimulus

Moderate to long duration (15-25 minute) oxidative-glycolytic workout with increasing skill demand. Primary challenge is maintaining burpee pace while managing accumulating snatch volume. Tests both aerobic capacity and technical proficiency under fatigue. The ascending snatch ladder creates a 'clock chase' element that prevents sandbagging.

Coach Insight

Start burpees at a sustainable 80% effort - aim for sets of 20-25 with brief breaks. Each minute, perform snatches immediately when clock hits, then return to burpees. Keep snatches crisp and technical - don't rush them even as fatigue sets in. Common mistakes: rushing early burpees, poor snatch technique in later minutes, and getting stuck in long rest periods. Consider breaking burpees into 4-5 sets (25/25/20/20/10). By minute 10, you'll be doing 10 snatches per minute - plan transitions accordingly.

Benchmark Notes

This is a unique hybrid of a chipper (100 burpees) with an ascending EMOM DB snatch component. Analysis: 1. Base burpee timing: - 100 burpees at 3-4s each = 300-400s fresh state - Fatigue pattern similar to Karen (wall balls) with progressive slowdown - First 40: 3.5s/rep = 140s - Next 40: 4s/rep = 160s - Final 20: 4.5s/rep = 90s - Total burpee time: ~390s for elite 2. DB Snatch component: - Starts at 1 rep, adds 1 each minute - Elite will finish around 8-9 minutes = ~36-45 total snatches - DB snatches at 2-3s each plus setup time 3. Comparing to anchors: - Most similar to Karen (150 wall balls) which is 420-480s for L10 males - This workout has fewer total reps but more complex movements - The EMOM structure forces rest periods Final targets (M/F): L10: 8:00/10:00 L5: 12:00/14:00 L1: 18:00/20:00 Female adjustments: - Additional 2 minutes across all levels due to: - Slightly slower burpee cycle time - Lower power output on DB snatches - Generally 15-20% longer on high-volume bodyweight work

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while Dumbbell Snatch is a weightlifting movement with external load. With two movements split across two modalities, this results in a 50/50 split between G and W.