Workout Description
4 Rounds for Max Reps of:
1 minute of Snatches (135/85 lb)
1 minute of Rowing (calories)
1 minute of Dumbbell Box Step-Ups (2 x 50/35 lb, 20/20 in)
1 minute of Rest
Why This Workout Is Hard
Interval format tests power output
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): All three work stations demand high power output to maximize reps/calories in the 1-minute window. The WOD tests the ability to generate power repeatedly across different movements.
- Endurance (7/10): Four rounds for max reps, each round consisting of 1 min Snatches (135/85lb), 1 min Row (cals), 1 min DB Box Step-Ups (2x50/35lb, 20in), 1 min Rest. This interval format tests power output and recovery across three distinct modalities.
- Stamina (7/10): Sustaining max reps/cals for 1 minute in snatches (lifting stamina), rowing (full-body stamina), and heavy DB box step-ups (leg/core/grip stamina) for 4 rounds is very demanding on specific muscular endurance for each.
- Strength (7/10): Snatches at 135/85 lbs are a moderate-heavy load for max reps in 1 min. DB Box Step-Ups with 2x50/35 lbs are very heavy. This tests strength endurance in short bursts.
- Speed (7/10): High turnover of reps/strokes/steps within each 1-minute window is crucial for scoring well. Efficient transitions are not a factor due to programmed rest, but maximizing work in the minute is.
- Flexibility (5/10): Requires mobility for snatches (overhead squat position). Hip mobility for step-ups under heavy load. Basic rowing mechanics.
Modality Profile
An interval workout with a monostructural component (Row) and two weightlifting components (Snatches, Dumbbell Box Step-Ups). Weightlifting dominant.
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