Workout Description
4 Rounds for Time:
10 One-Arm Dumbbell Snatches (100/70 lbs)
100 meter Sprint
Why This Workout Is Hard
Four rounds combining very heavy single-arm dumbbell snatches with short sprints, testing power and anaerobic capacity.
Benchmark Times for Regionals 12.3
- Elite: <12:01
- Advanced: 12:01-11:01
- Intermediate: 11:01-9:01
- Beginner: >9:01
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): DB Snatches are an explosive movement, especially at this load. Sprinting is pure power output. The WOD is designed to test maximal power output in short bursts, repeated 4 times.
- Strength (8/10): Single-arm dumbbell snatches with a 100/70 lb dumbbell are exceptionally heavy. This WOD is a significant test of unilateral functional strength and power.
- Speed (8/10): Maximizing speed on the 100m sprints and cycling quickly and powerfully through the heavy DB snatches is crucial. Minimizing transition time is also key.
- Stamina (7/10): Cycling 10 very heavy DB snatches (5 per arm) and a 100m sprint for 4 rounds tests unilateral full-body strength-stamina for snatches and anaerobic leg stamina for sprints, with minimal recovery.
- Endurance (6/10): Four rounds for time of 10 very heavy single-arm dumbbell snatches (100/70lb) and a 100m sprint. This is a potent test of unilateral power, strength, and anaerobic sprinting capacity, repeated four times.
- Flexibility (4/10): Requires good hip hinge and overhead mobility for very heavy DB snatches. Basic sprinting mechanics.
Modality Profile
A couplet of a gymnastics movement (Pistols) and a monostructural movement (Row). A classic G/M test.
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