Workout Description

Why This Workout Is Medium

While 100 total reps per round seems high, the light weights (22.5/15 DB, 9/6 wall ball) and fundamental movements keep this manageable for average athletes. The alternating DB snatches allow brief arm recovery, and wall balls primarily tax legs/lungs. The 15-minute time cap provides reasonable pacing pressure without forcing unsustainable intensity. Most will finish in 12-14 minutes with strategic breaks.

Benchmark Times for Snatch Me If You Ball

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of 100 reps per round tests muscular endurance in shoulders, legs, and core across multiple movement patterns.
• Endurance (7/10): Two rounds of 100 total reps with 15-minute time cap creates significant cardiovascular demand, requiring sustained aerobic output throughout.
• Power (7/10): Both movements are inherently explosive - snatches require hip drive and overhead power, wall balls need leg drive and coordination.
• Flexibility (6/10): DB snatches demand overhead mobility and hip flexibility, while wall balls require good squat depth and thoracic extension.
• Speed (6/10): Time cap pressure encourages quick transitions and efficient movement cycling, though not pure sprint-level intensity throughout.
• Strength (4/10): Moderate dumbbell weight and wall ball load require decent strength but not maximal force production capabilities.

Movements

• Dumbbell Snatch
• Wall Ball

Scaling Options

Reduce DB weight to 20/12.5 or 15/10 lbs. Scale wall ball to 8/6 lb ball or 9ft target. Consider reducing reps to 40 each movement or completing only 1 round. Substitute DB snatches with KB swings if shoulder mobility is limited.

Scaling Explanation

Scale if you cannot complete 15+ unbroken DB snatches at prescribed weight or consistently hit the wall ball target. Goal is to finish between 10-15 minutes while maintaining good movement quality. Prioritize full range of motion over speed - better to scale weight and maintain intensity than struggle with heavy loads.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 8-12 minutes. Tests muscular endurance and ability to maintain consistent pace across two demanding movements. Primary challenge is conditioning with secondary focus on maintaining technique under fatigue.

Coach Insight

Pace the DB snatches in sets of 10-15 to avoid grip fatigue - alternate arms every 5-10 reps. Keep wall balls unbroken in sets of 15-20 early, then 10s as fatigue sets in. Focus on full hip extension on snatches and hitting the 10ft target consistently. Transition quickly between movements but don't sprint - this is about sustainable pace. Most athletes will slow significantly in round 2.

Benchmark Notes

This workout consists of 2 rounds for time with a 15-minute time cap: 50 alternating DB snatches (22.5/15 kg) and 50 wall-ball shots (9/6 kg). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - DB Snatches (22.5/15 kg): At moderate load, each rep takes 2-3 seconds fresh. 50 alternating reps = 100-150 seconds fresh - Wall Ball Shots (9/6 kg): Lighter than standard (20/14), each rep takes 1.5-2.5 seconds fresh. 50 reps = 75-125 seconds fresh - Transition time between movements: 3-8 seconds Round 1 (Fresh): - 50 DB snatches: 100-150 sec - Transition: 5 sec - 50 wall balls: 75-125 sec - Total Round 1: 180-280 sec Round 2 (Fatigued): - Fatigue multiplier: 1.2-1.3x for second round - 50 DB snatches: 120-195 sec - Transition: 5 sec - 50 wall balls: 90-163 sec - Total Round 2: 215-363 sec Total Workout Time: 395-643 seconds (6:35-10:43) This workout is most similar to Karen (150 wall balls) in terms of high-volume bodyweight movements, but with added complexity from the DB snatches and lighter wall ball load. Karen benchmarks: L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. However, this workout has lighter wall balls but adds DB snatches and is only 100 total reps vs 150, so I expect it to be faster than Karen. Adjusting from Karen anchor with considerations: - Lighter wall balls (-15% time) - DB snatches add complexity (+10% time) - Only 100 total reps vs 150 (-25% time) - Net adjustment: approximately 30% faster than Karen Final benchmarks: L10: 420 sec (7:00) L5: 660 sec (11:00) L1: 1080 sec (18:00 - would hit time cap)

Modality Profile

Both Dumbbell Snatch and Wall Ball are weightlifting movements involving external load, making this 100% weightlifting modality