Workout Description
3 Rounds for Time
21 Dumbbell Squat Snatches, Right Arm (40/25 lb)
21 L Pull-Ups
21 Dumbbell Squat Snatches, Left Arm (40/25 lb)
21 L Pull-Ups
Why This Workout Is Hard
Hero WOD. 3 rounds: high-vol moderate DB snatches (40lb), high-skill L-Pull-Ups. Tests unilateral strength/gymnastics endurance.
Benchmark Times for Joshie
- Elite: <46:15
- Advanced: 46:15-38:45
- Intermediate: 38:45-31:30
- Beginner: >31:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): A total of 126 dumbbell squat snatches (40/25 lb) and 126 L-pull-ups is an extreme test of unilateral strength-stamina (shoulders, legs, core for DB snatches) and advanced pulling/core stamina (L-pull-ups). Grip will be severely challenged.
- Endurance (7/10): Three rounds of high-volume unilateral dumbbell squat snatches and L-pull-ups will be metabolically demanding, testing strength-biased conditioning and high-skill gymnastics endurance.
- Strength (7/10): L-pull-ups require significant core and upper body pulling strength. Dumbbell squat snatches at 40/25 lbs, performed unilaterally for high volume, test functional strength and stability.
- Flexibility (6/10): Requires good shoulder, hip, and ankle mobility for dumbbell squat snatches. Excellent hamstring and hip flexor mobility/strength for L-pull-ups.
- Power (6/10): Dumbbell snatches are an explosive movement. Kipping L-pull-ups also utilize power. Maintaining power output across such high volume and skill is key.
- Speed (4/10): Efficient cycling of movements and managing fatigue on the high-skill L-pull-ups and unilateral snatches is more critical than raw speed.
Modality Profile
A couplet of a weightlifting movement (Dumbbell Snatch) and a gymnastics movement (Pull-up). The stimulus is evenly split between G and W.
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