Workout Description

Why This Workout Is Hard

This workout combines moderate dumbbell loads with continuous overhead stability demands and unilateral movements. The descending rep scheme provides some relief, but the walking lunges between each section prevent full recovery. The combination of overhead stability, grip endurance, and leg fatigue creates compound difficulty. Most challenging is how the movements build on each other - overhead squats after fatiguing shoulders with snatches and lunges.

Benchmark Times for tttTD7

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of compound movements with descending rep scheme taxes muscular endurance. Grip endurance particularly challenged by overhead work and dumbbell control.
• Endurance (7/10): Extended duration with continuous movement and minimal rest opportunities. Overhead lunges and complex dumbbell movements create sustained cardiovascular demand throughout.
• Flexibility (7/10): Overhead walking lunges and squat variations require significant shoulder mobility and hip flexibility. Snatch movements demand good overhead position.
• Power (6/10): Multiple explosive movements including power snatches and clean-and-jerks. Fatigue will impact power output as workout progresses.
• Strength (5/10): Moderate dumbbell load requires strength for overhead stability and control. Complex movements like squat snatches demand full-body strength coordination.
• Speed (4/10): Controlled pace needed for technical movements and overhead stability. Speed limited by movement complexity and precision requirements.

Movements

• Dumbbell Squat Snatch
• Dumbbell Hang Clean and Jerk
• Dumbbell Squat Clean
• Dumbbell Overhead Walking Lunge
• Dumbbell Snatch

Scaling Options

Reduce weight to 35/20 lb dumbbell if unable to maintain overhead control. Substitute regular walking lunges if overhead position is compromised. For overhead squats, scale to front rack position or hold dumbbell at shoulder. Reduce total volume by 25-50% for beginners (38 power snatches, 75ft lunges, etc). Clean-and-jerks can be modified to power cleans only. Consider increasing walking lunge spacing to allow more reset time.

Scaling Explanation

Scale if unable to maintain dumbbell overhead for 25+ feet of lunges, or if power snatches cause technical breakdown after 15 reps. Prioritize overhead stability and squat mechanics over speed. Athletes should be proficient with basic dumbbell movements before attempting Rx. Target time domain is 12-20 minutes - scale load or volume if estimated time exceeds this range. Movement quality should not degrade significantly even in final round.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) focusing on single dumbbell control and overhead stability. Primary challenge is maintaining technique and overhead position while managing cumulative fatigue. Tests both muscular endurance and skill under fatigue with descending volume scheme providing natural intensity progression.

Coach Insight

Break power snatches into sets of 10-15 to maintain quality. During lunges, keep dumbbell locked overhead with active shoulder - don't rush these as they set up later movements. For overhead squats, consider 5-5 alternating pattern to manage fatigue. Clean-and-jerks should be touch-and-go when possible to maintain rhythm. As fatigue builds in later rounds, focus on controlled eccentric on squats. Take 2-3 breaths between lunges to reset position. Don't sacrifice overhead stability for speed.

Benchmark Notes

This workout is most similar to Isabel (30 snatches) but with additional movements and lighter load. Breaking down components: 1. 50 Alt DB Power Snatches: ~2.5s/rep × 50 = 125s base 2. 100ft OH Lunges: ~1.5s/step × 33 steps = 50s 3. 40 DB OH Squats: ~3s/rep × 40 = 120s 4. 75ft OH Lunges: ~1.5s/step × 25 steps = 38s 5. 30 DB Clean & Jerks: ~3s/rep × 30 = 90s 6. 50ft OH Lunges: ~1.5s/step × 17 steps = 26s 7. 20 DB Squat Cleans: ~3s/rep × 20 = 60s 8. 25ft OH Lunges: ~1.5s/step × 8 steps = 12s 9. 10 DB Squat Snatches: ~3.5s/rep × 10 = 35s Base time: 556s Transitions (~8 transitions × 5s): +40s Fatigue multiplier on back half: ×1.2 Projected elite time: ~360s (6:00) Scaling from Isabel anchor (L10 = 90-130s) with 3x volume + complexity Final targets (M/F): L10: 6:00/8:00 L5: 10:00/12:00 L1: 18:00/20:00

Modality Profile

All six movements (Dumbbell Snatch, Dumbbell Overhead Walking Lunge, Dumbbell Overhead Squat, Dumbbell Hang Clean and Jerk, Dumbbell Squat Clean, Dumbbell Squat Snatch) involve external loading with dumbbells, making them all weightlifting (W) movements. With only one modality present, it's 100% weightlifting.

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