Workout Description
For Time (15 min cap):
21 Dumbbell Snatches (arm 1) (50/35 lb)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches (arm 2) (50/35 lb)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches (arm 1) (50/35 lb)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches(arm 2) (50/35 lb)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 1) (50/35 lb)
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 2) (50/35 lb)
9 Lateral Burpees Over Dumbbell
Why This Workout Is Hard
Open WOD (Triplet). Descending reps: DB snatches (alternating arms, 50lb), lateral burpees over DB. Tests unilateral strength/conditioning sprint.
Benchmark Times for Open 24.1
- Elite: <14:30
- Advanced: 14:30-13:30
- Intermediate: 13:30-11:30
- Beginner: >11:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): For time (15-min cap), a descending ladder (21-15-9) of dumbbell snatches (50/35 lb, alternating arms each full set of snatches for that arm) and lateral burpees over the dumbbell. This is a fast-paced, high-volume couplet demanding significant cardiovascular endurance and pacing.
- Stamina (8/10): Totaling 90 dumbbell snatches (45 per arm) and 90 lateral burpees, this WOD will severely tax unilateral strength-stamina (shoulders, back, legs for snatches) and full-body muscular endurance for burpees.
- Power (7/10): Dumbbell snatches are an explosive movement. Lateral burpees over the dumbbell also have an explosive jump component. The WOD tests sustained power-endurance.
- Speed (7/10): This WOD demands fast cycling of both movements and minimal transition time. The ability to maintain a high pace throughout the descending ladder is key for a good score.
- Strength (5/10): Dumbbell snatches at 50/35 lbs are a moderate load that tests unilateral strength endurance. Burpees are bodyweight.
- Flexibility (3/10): Requires mobility for DB snatches (overhead position, hip hinge) and basic mobility for lateral burpees.
Modality Profile
A couplet of a weightlifting movement (DB Snatch) and a gymnastics movement (Lateral Burpee Over Dumbbell). The stimulus is evenly split between G and W.
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