Workout Description
EMOM (with a Partner) for 15 minutes
Partner A: 8 Alternating Dumbbell Snatches (2x50/35 lb)
Partner B: 10 Dumbbell Overhead Strict Presses (2x50/35)
Partners alternate each minute.
After each 3 minutes perform:
50 Double-Unders (each together)
Why This Workout Is Medium
A partner EMOM alternating dumbbell movements, with synchronized double-unders every 3 minutes. Score is total reps completed by the pair.
Training Focus
This workout develops the following fitness attributes:
- Stamina (6/10): Alternating minutes of DB snatches and DB overhead strict presses tests localized muscular endurance in the shoulders and pulling/pushing chains. Double-unders add calf and coordination stamina.
- Strength (6/10): Dumbbell snatches and strict presses with 2x50/35 lbs are moderately heavy, testing strength endurance within the EMOM format.
- Power (6/10): Dumbbell snatches are an explosive movement. Double-unders have a plyometric component.
- Endurance (5/10): A 15-minute partner EMOM with alternating dumbbell work and synchronized double-unders. The work/rest nature keeps it from being purely aerobic, but sustained effort is required.
- Speed (5/10): Quick cycling of dumbbell reps within the minute and efficient double-unders are important for maximizing output and minimizing rest before the partner's turn or next DU set.
- Flexibility (3/10): Requires mobility for snatches (overhead position) and presses. Basic wrist/ankle mobility for double-unders.
Modality Profile
A G/M workout with gymnastics (Burpees) and monostructural (Double-Unders, Box Jumps) components.
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