Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through minimal rest (10 seconds) across 12 rounds of high-intensity intervals. The alternating dumbbell snatches at 50/35 are moderately heavy for 20-second sprints, while pull-ups become increasingly difficult as grip and lat fatigue compounds. The 20-on/10-off format prevents meaningful recovery, forcing athletes to work at high intensity while progressively more fatigued. Most will need to scale the dumbbell weight or pull-up volume.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pulling movements with alternating dumbbell snatches will severely test upper body muscular endurance and grip stamina over multiple rounds.
• Endurance (8/10): Twelve rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (8/10): Twenty-second AMRAPs demand rapid cycling and quick transitions between movements to maximize reps in each short work interval.
• Power (7/10): Power snatches are inherently explosive movements requiring rapid force development, though bodyweight pull-ups moderate the overall power demand.
• Flexibility (6/10): Dumbbell power snatches demand good overhead mobility, hip flexibility, and full range of motion through the snatch movement pattern.
• Strength (4/10): Moderate dumbbell load (50/35) and bodyweight pull-ups require decent strength but not maximal force production capabilities.

Movements

• Dumbbell Snatch
• Pull-Up

Benchmark Notes

This workout consists of 12 rounds alternating between 20-second AMRAPs of DB Power Snatch (50/35) and Pull-Ups, with 10-second rests between each AMRAP. Total work time is 480 seconds (8 minutes) with 220 seconds of rest. Movement Analysis: - DB Power Snatch (50/35): In fresh state, elite athletes can perform 1 rep every 2-2.5 seconds. With alternating arms, this allows for brief recovery. - Pull-Ups: In fresh state, elite athletes can perform 1 rep every 1-1.5 seconds when kipping. Round-by-Round Breakdown: Rounds 1-3 (fresh): DB Snatch ~8-10 reps per 20s, Pull-Ups ~12-15 reps per 20s Rounds 4-6 (mild fatigue): DB Snatch ~7-9 reps per 20s, Pull-Ups ~10-13 reps per 20s Rounds 7-9 (moderate fatigue): DB Snatch ~6-8 reps per 20s, Pull-Ups ~8-11 reps per 20s Rounds 10-12 (high fatigue): DB Snatch ~5-7 reps per 20s, Pull-Ups ~6-9 reps per 20s Fatigue Considerations: - Grip fatigue will significantly impact both movements as the workout progresses - The alternating pattern provides some recovery, but cumulative fatigue builds - 10-second rest periods are minimal for full recovery Total Rep Estimates: - Elite (L10): ~84 DB Snatches + ~132 Pull-Ups = ~216 total reps - Advanced (L8): ~72 DB Snatches + ~108 Pull-Ups = ~180 total reps - Intermediate (L5): ~60 DB Snatches + ~84 Pull-Ups = ~144 total reps - Novice (L2): ~36 DB Snatches + ~60 Pull-Ups = ~96 total reps This workout is similar to high-intensity interval training with grip-intensive movements. The benchmark spreads account for the significant impact of grip fatigue and the technical demands of both movements under time pressure. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps

Modality Profile

Two movements: Dumbbell Power Snatch (Weightlifting - external load) and Pull-Up (Gymnastics - bodyweight). Equal split between W and G modalities.