Workout Description

Why This Workout Is Medium

This workout uses moderate dumbbell weights (50/35) with fundamental movements in a descending rep scheme that provides natural rest periods. The unilateral work creates some fatigue accumulation, but the step-ups allow brief recovery between power snatches. Total volume is manageable (~140 reps) and most average CrossFitters can complete the movements as prescribed. The alternating pattern prevents overwhelming any single muscle group.

Benchmark Times for DB WODS

• 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 unilateral work with 90 total reps will heavily tax grip strength, core stability, and single-limb muscular endurance.
• Power (8/10): Power snatches are explosive movements requiring rapid force development, while step-ups demand powerful hip extension for box height.
• Endurance (7/10): The 20-15-10 rep scheme with minimal rest creates significant cardiovascular demand, especially with unilateral movements requiring sustained effort.
• Strength (6/10): 50/35lb dumbbells provide moderate loading that challenges strength while allowing for higher rep ranges and power expression.
• Flexibility (6/10): Power snatches require full overhead mobility, while lateral step-ups demand hip and ankle flexibility for proper positioning.
• Speed (6/10): For-time format encourages quick transitions between movements, though unilateral work naturally limits cycling speed compared to bilateral movements.

Movements

• Dumbbell Snatch

Benchmark Notes

This is a 20-15-10 descending ladder with 4 movements per round (90 total reps per movement, 360 total reps). The workout alternates between DB lateral step-ups and single-arm DB power snatches. Movement analysis: DB Lateral Step-Ups (50/35 lbs, 24/20 box): 2.5-3 sec per rep fresh, requires step up and down with dumbbell. DB Power Snatch single arm (50/35 lbs): 2.5-3 sec per rep fresh, technical movement requiring coordination. Round breakdown with fatigue: Round 1 (20 reps each): Step-ups 20×2.5=50s, Snatches R 20×2.5=50s, Step-ups 20×2.5=50s, Snatches L 20×2.5=50s, transitions 15s = 215s. Round 2 (15 reps each, 1.15x fatigue): Step-ups 15×2.9=44s, Snatches R 15×2.9=44s, Step-ups 15×2.9=44s, Snatches L 15×2.9=44s, transitions 12s = 188s. Round 3 (10 reps each, 1.25x fatigue): Step-ups 10×3.1=31s, Snatches R 10×3.1=31s, Step-ups 10×3.1=31s, Snatches L 10×3.1=31s, transitions 8s = 132s. Total: 535s base time. This is similar to a moderate-volume chipper with technical movements. Comparing to Grace (30 C&J at 135/95) with L10 at 90-120s and scaling for higher volume (3x reps) and moderate load reduction, elite time around 360s is appropriate. The single-arm nature and step-ups add coordination challenges. Final targets: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00).

Modality Profile

Both Dumbbell Lateral Step Up and Dumbbell Snatch are external load movements using dumbbells, making this workout 100% Weightlifting modality.