Workout Description

Why This Workout Is Medium

This workout features moderate loads (50/35 DB) with manageable volume per round (6 snatches after easy bike calories). The 60-second rest between rounds prevents significant fatigue accumulation, allowing athletes to maintain quality movement. While 8 rounds creates some volume, the work-to-rest ratio (30s work:60s rest) provides adequate recovery. Most average CrossFitters can complete this as prescribed without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume alternating DB snatches after bike calories will heavily tax grip strength and shoulder stamina across multiple rounds.
• Endurance (7/10): Eight rounds of bike calories with 60-second rest creates significant cardiovascular demand, though rest periods allow some recovery between efforts.
• Power (7/10): DB snatches are explosive hip-driven movements requiring power generation, especially when fatigued from bike calories.
• Flexibility (6/10): DB snatches demand good overhead mobility, hip hinge mechanics, and full range of motion through the snatch pattern.
• Speed (6/10): 30-second caps create urgency for quick transitions and fast cycling between bike and snatches to maximize volume.
• Strength (4/10): 50/35lb dumbbells require moderate strength for snatches, but emphasis is on volume rather than maximal loading.

Movements

• Air Bike
• Dumbbell Snatch

Benchmark Notes

This workout is 8 rounds of 30-second intervals with 6/4 calorie bike followed by max alternating DB snatches (50/35 lb), with 60 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total DB snatches completed across all 8 rounds. Movement breakdown per round: - 6/4 calorie bike: Takes approximately 12-20 seconds for males (6 cal), 10-18 seconds for females (4 cal) - Remaining time for DB snatches: 10-18 seconds for males, 12-20 seconds for females - DB snatch rate: Elite athletes can maintain 3-4 snatches per 10 seconds when fresh, recreational athletes 1-2 per 10 seconds Fatigue considerations: - Rounds 1-2: Full capacity (1.0x) - Rounds 3-4: Slight fatigue (0.95x) - Rounds 5-6: Moderate fatigue (0.9x) - Rounds 7-8: Significant fatigue (0.8x) Calculated performance per round: - L10 (Elite): 4-5 snatches early rounds, 3-4 late rounds = ~30 total - L5 (Average): 2-3 snatches early rounds, 1-2 late rounds = ~18 total - L1 (Beginner): 1 snatch early rounds, 0-1 late rounds = ~6 total This workout doesn't directly match any iconic benchmarks, but the interval structure with mixed cardio/strength is similar to Fight Gone Bad's station format. However, FGB has 5-minute stations vs 30-second caps here, making this much more sprint-oriented. Final targets: L10: 240 reps, L5: 144 reps, L1: 48 reps

Modality Profile

Two movements: Bike (monostructural cardio) and Dumbbell Snatch (weightlifting with external load). Equal 50/50 split between M and W modalities.