Workout Description

Why This Workout Is Hard

Fifteen minutes of work under a clock with only two minutes of total rest forces sustained output. Loads are moderate (50/35 lb) but applied through unilateral snatches and weighted step-ups, paired with fast monostructural pieces and strict burpees. Movement complexity is low, but the density, change-of-direction running, and limited rest make it a demanding, high-heart-rate effort suitable for experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep unilateral snatches, weighted step-ups, and strict burpees require muscular endurance in legs, hips, shoulders, and trunk over repeated minutes.
• Endurance (7/10): Sustained 15 minutes of work with only 2 minutes total rest emphasizes aerobic capacity, especially on the run and bike while maintaining steady output across stations.
• Speed (6/10): Minute-by-minute transitions and quick, consistent cycling rates matter; sprint bursts are less important than holding a brisk, repeatable pace.
• Power (5/10): Explosive hip extension in snatches and fast acceleration in shuttle runs reward power, but the session prioritizes sustained output over peak explosiveness.
• Strength (3/10): Loads are manageable and submaximal; strength is secondary to capacity. Athletes need enough baseline strength to move 50/35 lb safely under fatigue.
• Flexibility (2/10): Basic ROM: hip/knee flexion for step-ups and burpee standards. No advanced flexibility demands beyond solid, pain-free positions.

Movements

• Strict Burpee
• Shuttle Run
• Calorie Bike
• Dumbbell Box Step-Up
• Dumbbell Snatch

Scaling Options

Scale to: DB 35/20 lb and box 20/16 in • Bodyweight box step-ups + standard burpees • 2 rounds only (11:00) or 40-sec work/20-sec rest per station

Scaling Explanation

These options reduce load and range, simplify bodyweight demands, or trim total volume while preserving the minute-rotation stimulus and steady, repeatable pacing.

Intended Stimulus

A gritty, sustained grind that stays uncomfortable but controlled. You should hold a repeatable pace each minute, minimizing dead time and maximizing transitions. Think steady heart rate in the red zone without blowing up. Aim for consistent reps per station across all three rounds, with a small push in the final round.

Coach Insight

Pace to your slowest station—set a target number per minute and protect it. Transitions matter: be moving within 3 seconds every switch. One tip: lock in a bike wattage/RPM you can repeat across all rounds; it stabilizes heart rate and buys reps elsewhere. Avoid sprinting the first run minute, sloppy snatch technique, and pausing atop the box—step down immediately and keep hands on the DB.

Benchmark Notes

Your score is the total of shuttle lengths, DB snatches, bike calories, step-ups, and burpees across 3 rounds. Most intermediates land around 240–280. Newer athletes should aim for 180–220. Advanced athletes push 300+, with elites approaching 330–390 depending on bike power and transition efficiency.

Modality Profile

Two monostructural stations (shuttle run, bike) make up ~40% of the work. Two weighted stations (DB snatch, DB box step-up) contribute ~40%. One gymnastics-style bodyweight station (strict burpee) provides the remaining ~20%. Each is performed for equal time, so the distribution reflects station count.

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