Workout Description

Why This Workout Is Hard

Loads are moderate-to-heavy for strict pressing, repeated five times under shoulder fatigue. Alternating snatches add hinge and overhead stability. Double-unders every third minute keep heart rate high with minimal rest. The EMOM format pressures consistency and pacing. Advanced skills are limited, but failure to maintain strict press volume elevates difficulty for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated shoulder pressing and overhead stabilization tax muscular endurance, especially triceps and delts, across five strict sets with cumulative fatigue from double‑unders.
• Speed (6/10): You must cycle reps efficiently to finish within each minute. Quick, tidy DU cadence and smooth dumbbell transitions reward faster athletes without turning it into a pure sprint.
• Power (5/10): Dumbbell snatches demand crisp hip extension and speed under the bell, while presses are slower. Power output is intermittent rather than all-out explosive.
• Endurance (5/10): Frequent, short work bouts and five DU intervals challenge aerobic capacity without being a long, steady cardio piece. Heart rate stays elevated but there’s built‑in recovery each alternate minute.
• Strength (4/10): Moderate-to-heavy dumbbells for strict pressing and snatches require solid base strength, though not maximal efforts. Strength limits may cap unbroken sets for many.
• Flexibility (2/10): Requires stable overhead positions and adequate shoulder and thoracic mobility, but no extreme ranges beyond standard full ROM standards.

Movements

• Dumbbell Overhead Strict Press
• Single-Arm Dumbbell Snatch
• Double-Under

Scaling Options

Scale to: 35/20 lb DBs (presses and snatches) • 6–8 strict presses per minute • 30–40 double-unders or 60–80 single-unders each

Scaling Explanation

Adjusting load and rep targets preserves the EMOM stimulus and consistent minute completions while keeping shoulder fatigue and jump-rope density appropriate for capacity.

Intended Stimulus

A steady grind with sharp, focused work windows. Press sets should be challenging but finishable in 20–35 seconds. Snatches feel snappy and controlled, not sprinted. Double-unders keep the heart rate up without redlining. You and your partner should maintain consistent minute-by-minute execution with minimal drop-off across all five cycles.

Coach Insight

Pace each minute to leave 15–20 seconds buffer. Smooth, efficient transitions beat sprinting early. Most important: protect your strict press—break 6/4 early if needed to avoid failure later. Avoid sloppy snatch paths and rushed DUs. Missing reps late usually comes from shoulder blow‑ups and poor breathing—exhale rhythmically during DUs and brace before each press.

Benchmark Notes

Score is total team reps: snatches (40), presses (50), and double‑unders (5 sets of 100 total) for a perfect 590. Use the levels to gauge whether to keep RX, reduce load, or trim reps so you consistently finish each minute without failing the EMOM structure.

Modality Profile

Two of the three minutes each cycle are external load (snatch and strict press), while every third minute is jump rope. Time spent and effort skew toward weightlifting (about two-thirds) with monostructural double-unders making up the remaining third. There is no gymnastics component.

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