Workout Description

Why This Workout Is Hard

This workout combines moderate-weight dumbbells with high-volume burpee box jump-overs in a continuous format with no built-in rest. The ascending rep scheme (10-50 DB snatches) creates significant fatigue accumulation, while 75 total burpee box jump-overs demand serious cardiovascular capacity. The combination of grip fatigue from snatches, leg fatigue from box jumps, and metabolic stress from burpees creates multiple limiting factors hitting simultaneously over 15-18 minutes.

Benchmark Times for 25:01 - 55:00

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume dumbbell snatches (150 total) and burpee box jump-overs (75 total) will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): A 20-minute time cap with continuous movement creates significant cardiovascular demand, especially as fatigue accumulates through the ascending rep scheme.
• Power (7/10): Both movements are explosive - dumbbell snatches require hip drive and overhead power, burpee box jump-overs demand jumping power repeatedly.
• Flexibility (6/10): Dumbbell snatches demand overhead mobility and hip flexibility, while burpee box jump-overs require ankle and hip range of motion.
• Speed (6/10): Maintaining efficient movement patterns and minimizing rest becomes crucial as fatigue builds through the ascending rep scheme under time pressure.
• Strength (4/10): Moderate dumbbell loads require decent strength but emphasize strength endurance over maximal force production throughout the ascending ladder.

Movements

• Burpee Box Jump-Over
• Dumbbell Snatch

Benchmark Notes

This workout totals 165 dumbbell snatches (50/35) and 75 burpee box jump-overs (24/20) across 5 rounds with a 20-minute time cap. I'll analyze this as a high-volume chipper with two alternating movements. Movement Analysis: - Dumbbell Snatch (50/35): 2-3 sec per rep fresh, but this is moderate loading that allows for steady pacing - Burpee Box Jump-Over (24/20): 4-5 sec per rep, combining burpee + box jump movement Round-by-Round Breakdown: Round 1 (10 DB snatch + 15 burpee box jump): 10×2.5 + 15×4.5 = 25 + 67.5 = 92.5 sec Round 2 (20 DB snatch + 15 burpee box jump): 20×2.7 + 15×4.8 = 54 + 72 = 126 sec Round 3 (30 DB snatch + 15 burpee box jump): 30×2.9 + 15×5.1 = 87 + 76.5 = 163.5 sec Round 4 (40 DB snatch + 15 burpee box jump): 40×3.1 + 15×5.4 = 124 + 81 = 205 sec Round 5 (50 DB snatch + 15 burpee box jump): 50×3.3 + 15×5.7 = 165 + 85.5 = 250.5 sec Transitions: 4 transitions at 5-8 sec each = 25 sec Set breaks: Minimal for DB snatches, moderate for burpees = 30 sec Total base time: 862 sec (14:22) This workout is most similar to a high-volume chipper like Angie (1980-2400 sec for L1) but significantly shorter due to moderate loading and fewer total reps. The combination of upper body pulling (DB snatch) and full-body cardio (burpee box jump) creates substantial fatigue accumulation. Compared to Karen (150 wall balls, L10: 420-480 sec), this workout has similar rep count (240 total) but more complex movement patterns and greater fatigue interference, suggesting 10-15% longer times. Final targets: L10: 480 sec (8:00), L5: 720 sec (12:00), L1: 1200 sec (20:00 - time cap)

Modality Profile

Two movements: Dumbbell Snatch (Weightlifting - external load) and Burpee Box Jump-Over (Gymnastics - bodyweight movement). Equal split between G and W modalities.