Workout Description

Why This Workout Is Hard

This workout combines high volume (100 total reps per round, 500 total) with moderate loads and continuous work across 5 rounds. The pull-ups will create significant grip fatigue that carries into DB work, while lunges and snatches will accumulate leg and shoulder fatigue. The 50/35lb DBs are manageable individually, but the lack of built-in rest and movement interference creates substantial fatigue accumulation, making this challenging for average athletes.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling, pushing, and lunging movements will heavily tax muscular endurance, especially upper body stamina from pull-ups and push-ups.
• Endurance (7/10): Five rounds of continuous work with high rep counts creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (6/10): DB snatches require overhead mobility, front rack lunges demand ankle/hip flexibility, and pull-ups need shoulder range of motion.
• Speed (6/10): Fast transitions between four different movements and maintaining pace across five rounds demands efficient cycling and movement speed.
• Power (5/10): DB alternating snatches are explosive movements requiring hip drive and speed, while other movements are more strength-endurance focused.
• Strength (4/10): Moderate dumbbell loads for lunges and snatches provide strength stimulus, but bodyweight movements limit maximum force production requirements.

Movements

• Push-Up
• Dumbbell Front Rack Alternating Lunge
• Dumbbell Snatch
• Pull-Up

Benchmark Notes

This is a high-volume mixed modal workout with 5 rounds of 20 reps each across 4 movements (400 total reps). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (fresh state): - 20 Pull-ups: 20-40 seconds (1-2 sec per rep) - 20 DB Front Racked Alternating Lunges (50/35): 30-40 seconds (1.5-2 sec per rep) - 20 Push-ups on DBs: 20-30 seconds (1-1.5 sec per rep) - 20 DB Alternating Snatches (50/35): 40-60 seconds (2-3 sec per rep) Round 1 (fresh): 130-170 seconds + 15 seconds transitions = 145-185 seconds Round 2: Apply 1.1x fatigue = 160-204 seconds Round 3: Apply 1.2x fatigue = 174-222 seconds Round 4: Apply 1.3x fatigue = 189-241 seconds Round 5: Apply 1.5x fatigue = 218-278 seconds Total estimated time: 886-1130 seconds (14:46-18:50) Set breaking considerations: Pull-ups will break into sets of 10-5-5 or 8-6-6 by round 3. Push-ups will break similarly. DB movements are less affected by grip fatigue but will slow due to metabolic demand. Cross-referencing with anchors: This workout is most similar to Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) but with added DB work and different rep scheme. Angie benchmarks: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Our workout has similar pull-up and push-up volume but adds weighted lunges and snatches, making it more demanding. Adjusting from Angie anchor with +15% difficulty due to weighted movements and alternating pattern complexity: L10: 840-900 seconds (14:00-15:00) L5: 1200-1320 seconds (20:00-22:00) L1: 1980-2100 seconds (33:00-35:00) Final targets - L10: 840 sec, L5: 1200 sec, L1: 2100 sec

Modality Profile

4 movements total: Pull-Up and Push-Up are Gymnastics (bodyweight), Dumbbell Front Rack Alternating Lunge and Dumbbell Snatch are Weightlifting (external load). 2/4 = 50% each for G and W.