Workout Description
3 Rounds For Time
20 Burpees
21 Dumbbell Snatches (50/35 lb)
12 Dumbbell Thrusters (50/35 lb)
Why This Workout Is Medium
Girl WOD (Triplet). 3 rounds combining burpees with moderate-weight dumbbell snatches (50lb) and thrusters (50lb), testing conditioning and dumbbell proficiency in a sprint format.
Benchmark Times for Ellen
- Elite: <22:00
- Advanced: 22:00-18:00
- Intermediate: 18:00-14:30
- Beginner: >14:30
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Dumbbell snatches and thrusters are both explosive, power-generating movements. Burpees also have a power component.
- Endurance (7/10): Three rounds of burpees, dumbbell snatches, and dumbbell thrusters create a high-intensity metabolic challenge, testing cardiovascular fitness.
- Stamina (7/10): Muscular stamina for cycling dumbbell snatches and thrusters (shoulders, legs, core) and performing burpees over 3 rounds.
- Speed (7/10): Fast cycling of all movements with minimal rest is crucial for a good time in this triplet WOD.
- Strength (6/10): Dumbbell snatches and thrusters with 50/35 lb dumbbells are a moderate load, testing unilateral and bilateral strength-endurance.
- Flexibility (4/10): Requires mobility for dumbbell snatches (hip hinge, overhead), squat depth for thrusters, and basic mobility for burpees.
Modality Profile
A triplet of one gymnastics movement (Burpee) and two weightlifting movements (DB Snatch, DB Thruster). Profile: 67% W, 33% G.
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