Workout Description

Why This Workout Is Hard

The descending rep scheme (55 total reps) provides some built-in relief, but the combination of heavy single-arm dumbbell snatches with handstand push-ups creates significant shoulder fatigue. The unilateral snatch demands core stability and coordination under load, while HSPU require skill maintenance as shoulders fatigue. Most athletes will need to break up both movements increasingly as the workout progresses.

Benchmark Times for Joseph Marchbanks Jr.

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of shoulder-intensive movements taxes local muscular endurance. The descending rep scheme allows sustained output but tests shoulder stamina significantly.
• Power (8/10): Dumbbell snatches are explosive hip and pulling movements. Even as fatigue sets in, power production remains crucial for efficient reps.
• Endurance (7/10): The descending rep scheme creates sustained cardiovascular demand through continuous work. The combination of movements keeps heart rate elevated throughout the workout.
• Flexibility (7/10): Handstand push-ups require good shoulder mobility and overhead position. Dumbbell snatches demand hip mobility and overhead positioning.
• Strength (6/10): The dumbbell weight is moderate-heavy for snatches, requiring decent strength. HSPU demands significant pressing strength, especially as fatigue builds.
• Speed (6/10): Quick transitions between movements and efficient cycling of reps is important, but the weight and skill demands prevent all-out speed.

Movements

• Dumbbell Snatch
• Handstand Push-Up

Scaling Options

Dumbbell weight: Scale to 55/35 or 45/25 to maintain power. Sub strict press or pike push-ups for HSPUs, maintaining 2:1 negative-to-positive tempo. For newer athletes, reduce to 8-7-6-5-4-3-2-1 or use DB power clean to overhead. Advanced scaling: Deficit HSPUs or heavier DB (95/65). Time cap at 15 minutes if needed.

Scaling Explanation

Scale if unable to perform 5+ unbroken HSPUs when fresh or if DB snatches cannot be done with full hip extension and overhead control. Priority is maintaining explosive power on snatches while keeping HSPU form strict - shoulder fatigue will compound quickly. Target time domain is 8-12 minutes; scale load/volume if estimated time exceeds 15 minutes. Better to reduce weight/complexity and move well than struggle with heavy/advanced movements.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining unilateral power development with upper body pushing strength/stamina. The descending rep scheme creates a steady but challenging pace that tests both explosive power and gymnastic capacity. Primary challenge is maintaining quality movement patterns under accumulating shoulder fatigue.

Coach Insight

Break up dumbbell snatches early (5/5, 5/4, 4/4, 4/3) to maintain explosiveness. Rest 2-3 breaths between sides. For HSPUs, consider sets of 3-4 reps with quick resets to avoid burning out. Watch for deteriorating HSPU form as shoulders fatigue - maintain active shoulders and tight midline. Common mistake is rushing early sets then hitting a wall around round of 6. Better to move steadily with controlled rest than sprint and burn out.

Benchmark Notes

This workout follows a descending rep scheme (55 total reps each of DB snatches and HSPUs) similar to Isabel but with dumbbell work and gymnastics. Breakdown: 1. DB Snatch baseline: 2.5s/rep at moderate load 2. HSPU baseline: 3s/rep when fresh Round fatigue multipliers: - 10 reps (fresh): 1.0x - 9-7 reps: 1.1x - 6-4 reps: 1.2x - 3-1 reps: 1.3x Transitions between movements: 3-5s elite, 5-8s intermediate Using Isabel (30 barbell snatches) as anchor: Isabel L10: 90-130s male / 110-170s female This workout has 83% more total reps (55 vs 30) but lighter load HSPU adds significant complexity and overhead fatigue Projected targets (male/female): L10: 5:00/7:00 L5: 9:00/11:00 L1: 15:00/17:00 Scaled proportionally between anchor points for full level array.

Modality Profile

Two movements split between Gymnastics (Handstand Push-Up) and Weightlifting (Dumbbell Snatch). With only two modalities and two movements, each represents 50% of the workout's modality profile.