Workout Description

Why This Workout Is Hard

Open WOD (Ladder Couplet). Ascending DB snatches (50lb), constant burpee box jump overs. Tests high-volume conditioning/unilateral strength.

Benchmark Times for Open 21.2

• Elite: <20:00
• Advanced: 20:00-18:30
• Intermediate: 18:30-15:31
• Beginner: >15:31

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): For time (20-min cap), an ascending ladder of dumbbell snatches (50/35 lb, 10-20-30-40-50 reps) with constant sets of 15 burpee box jump overs (24/20 in) between snatch sets. The high volume of burpee box jump overs (75 total) combined with increasing snatches (150 total) creates a significant cardiovascular and muscular endurance challenge. (Identical to 17.1)
• 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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These WODs similar to Open 21.2 share comparable training demands, time domains, and movement patterns.