Workout Description
For Time:
50 Dumbbell Snatches (100/70 lb)
50 foot Right-Arm Dumbbell Overhead Walking Lunges (100/70 lb)
50 foot Left-Arm Dumbbell Overhead Walking Lunges (100/70 lb)
50 Dumbbell Snatches (100/70 lb)
Time Cap: 10 minutes
Why This Workout Is Very Hard
A demanding workout focused entirely on heavy single-dumbbell movements (Snatches, OH Lunges). Tests unilateral strength, core stability, and grip endurance under heavy load.
Benchmark Times for Regionals 17.2
- Elite: <10:00
- Advanced: 10:00-9:30
- Intermediate: 9:30-9:15
- Beginner: >9:15
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Performing 100 total very heavy DB snatches and 100ft of very heavy DB OH lunges will exhaust unilateral full-body strength-stamina (snatches) and shoulder/core/leg stabilizing stamina (OH lunges). Grip will be a massive limiter.
- Strength (9/10): A 100/70 lb dumbbell is exceptionally heavy for snatches and overhead lunges at this volume. This WOD is a major test of unilateral functional strength and strength endurance.
- Power (8/10): DB Snatches are an explosive movement. Maintaining power output with such a heavy DB for 100 reps, plus the lunges, is extremely challenging.
- Endurance (7/10): For time (10-min cap): 50 DB Snatches (100/70lb), 50ft Right-Arm DB OH Lunge, 50ft Left-Arm DB OH Lunge, 50 DB Snatches. All with a very heavy dumbbell. This is a brutal test of unilateral strength, stability, and grip endurance under extreme load.
- Flexibility (5/10): Requires good hip hinge and overhead mobility for heavy DB snatches. Excellent shoulder/thoracic mobility and stability for heavy DB OH lunges.
- Speed (4/10): Focus is on safely and effectively moving a very heavy, awkward load. Cycling speed will be slow. Minimizing rest and maintaining control is key to finishing within the cap.
Modality Profile
A pure weightlifting workout. Both the heavy dumbbell snatches and heavy overhead lunges are tests of unilateral strength and stability under a significant external load.
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