Workout Description
For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Why This Workout Is Hard
A long chipper-style workout with ascending dumbbell snatches and constant burpee box jump overs. Tests endurance and pacing under fatigue.
Benchmark Times for Open 17.1
- Elite: <20:00
- Advanced: 20:00-19:00
- Intermediate: 19:00-16:30
- Beginner: >16:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 20-minute cap chipper with ascending dumbbell snatches (50/35 lb) and constant sets of 15 burpee box jump overs. The high volume of burpee box jump overs (75 total) combined with increasing snatches (150 total) creates a significant cardiovascular and muscular endurance challenge.
- Stamina (8/10): Performing 150 total DB snatches and 75 burpee box jump overs will heavily tax unilateral strength-stamina (shoulders, back, legs for snatches) and full-body explosive stamina (burpee box jump overs).
- Power (6/10): Dumbbell snatches and burpee box jump overs are explosive movements. Maintaining power output through the ascending snatch sets and constant burpee box jumps is key.
- Strength (5/10): Dumbbell snatches at 50/35 lbs are a moderate load that tests unilateral strength endurance. Burpee box jump overs test relative leg strength/power endurance.
- Speed (5/10): Efficient cycling of snatches and burpee box jump overs, with quick transitions, is important. Pacing to manage fatigue across the long chipper is crucial.
- Flexibility (3/10): Requires mobility for DB snatches (overhead position, hip hinge) and hip flexion for box jump overs. Basic mobility for burpees.
Modality Profile
A couplet of a weightlifting movement (DB Snatch) and a gymnastics movement (Burpee Box Jump Over). The stimulus is evenly split between G and W.
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