Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through 10 rounds of high-intensity intervals with minimal rest. The 30-second cap forces athletes to work at near-maximal effort on the bike, then immediately transition to heavy DB snatches while already fatigued. The 60-second rest isn't sufficient recovery for most athletes, leading to declining performance and grip/shoulder fatigue. The combination of forced pace, heavy loading under fatigue, and cumulative stress over 10 rounds makes this challenging.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): High power output required for bike calories in short timeframe, plus explosive hip extension and overhead drive in snatches.
• Endurance (7/10): Ten rounds of bike calories with minimal rest creates significant cardiovascular demand, though 30-second work periods limit pure aerobic stress.
• Speed (7/10): 30-second cap creates urgency for fast transitions and rapid cycling between bike and snatches to maximize volume.
• Stamina (6/10): Alternating DB snatches after bike calories will test grip and shoulder stamina across multiple rounds, though rest periods provide recovery.
• Flexibility (6/10): DB snatches demand good overhead mobility, hip hinge mechanics, and full range of motion from floor to overhead position.
• Strength (4/10): 50/35lb DB snatches require moderate strength, especially as fatigue accumulates, but weight is manageable for most athletes.

Movements

• Air Bike
• Dumbbell Snatch

Benchmark Notes

This workout consists of 10 rounds with a 30-second work cap followed by 60 seconds rest. Each round involves 10/8 calorie bike followed by max alternating DB snatches at 50/35 lbs. Since it's scored as 'Reps', we're tracking total DB snatches across all 10 rounds. Movement Analysis: - 10/8 Calorie Bike: Takes approximately 12-20 seconds for elite athletes, 15-25 seconds for intermediate, 20-30 seconds for beginners - Remaining time for DB Snatches: Elite get 10-18 seconds, intermediate get 5-15 seconds, beginners get 0-10 seconds - DB Snatch (50/35): Approximately 2-3 seconds per rep when fresh, but fatigue accumulates significantly Round-by-Round Breakdown: Rounds 1-3: Athletes can maintain higher rep counts (4-6 reps for elite, 2-4 for intermediate, 0-2 for beginners) Rounds 4-6: Fatigue sets in, bike takes longer, fewer snatches possible (3-5 for elite, 1-3 for intermediate, 0-1 for beginners) Rounds 7-10: Significant fatigue, bike portion consumes most of the 30 seconds (2-4 for elite, 0-2 for intermediate, 0 for beginners) The 60-second rest allows partial recovery but not full recovery, creating cumulative fatigue. This is similar to Fight Gone Bad in structure but with different movements and shorter work periods. Estimated total reps: - Elite (L9-L10): 35-40 reps per 10 rounds = 350-400 total - Advanced (L7-L8): 30-35 reps per 10 rounds = 300-350 total - Intermediate (L5-L6): 20-25 reps per 10 rounds = 200-250 total - Beginner (L1-L2): 10-15 reps per 10 rounds = 100-150 total Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps

Modality Profile

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