Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with light-moderate dumbbell weight in a manageable time domain. The 20/14 calorie row provides steady aerobic work without being overwhelming, while 50/35lb dumbbell snatches are accessible for most athletes. The 10-minute AMRAP allows natural pacing and brief rests between movements. No complex skills or heavy loads create limiting factors, making this a solid moderate challenge that most CrossFitters can complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep alternating snatches combined with calorie rowing will heavily tax grip, shoulders, and posterior chain muscular endurance over multiple rounds.
• Endurance (7/10): Ten minutes of continuous rowing and snatching creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Power (7/10): Alternating power snatches are explosive hip extension movements, though fatigue will diminish power output as rounds progress.
• Flexibility (6/10): Power snatches demand good overhead mobility, hip flexibility, and thoracic extension, while rowing requires hip hinge mobility.
• Speed (6/10): AMRAP format rewards quick transitions between rowing and snatching, plus maintaining fast turnover on both movements for maximum rounds.
• Strength (4/10): Moderate dumbbell loads require decent strength but emphasize strength-endurance rather than maximal force production in this time domain.

Movements

• Dumbbell Snatch
• Row

Benchmark Notes

This 10-minute AMRAP combines 20/14 calorie row with 10 alternating dumbbell power snatches (50/35 lbs). I'll analyze this by breaking down each round and applying fatigue multipliers. Round 1 (fresh): 20 cal row takes 45-60 sec for average athletes, 10 DB snatches at 2.5 sec each = 25 sec, plus 5 sec transition = 75-90 sec total. Round 2-3: Row slows to 50-65 sec due to fatigue, snatches maintain 2.5 sec but with grip fatigue from rowing = 80-95 sec per round. Round 4-5: Significant fatigue sets in, row takes 55-70 sec, snatches slow to 3 sec each with more rest = 85-100 sec per round. Round 6+: Elite athletes may maintain pace but recreational athletes will see major slowdown. Using Cindy (20-min AMRAP) as the closest anchor, which shows L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. Scaling to 10 minutes, this suggests roughly half the rounds. However, this workout is more demanding due to the rowing component and heavier DB load compared to Cindy's bodyweight movements. Elite athletes (L10) should complete 6.5-7 rounds, intermediate (L5) around 4.5-5 rounds, and beginners (L1) around 2-3 rounds. The dumbbell weight (50/35) is moderate but the alternating nature and post-row grip fatigue will limit performance significantly. Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

Two movements: Row (monostructural cardio) and Dumbbell Power Snatch (weightlifting with external load). Equal split between M and W modalities.