Workout Description

Why This Workout Is Medium

This workout combines moderate-volume bodyweight movements with light-moderate dumbbell weight in a manageable 16-minute timeframe. While pull-ups may create some grip fatigue affecting DB snatches, the alternating arms and sit-ups provide brief recovery. The rep scheme allows for natural breaking, and most average CrossFitters can maintain steady pacing without significant scaling needs. The combination creates good work density without overwhelming any single system.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pull-ups and sit-ups will test upper body and core muscular endurance, especially as grip fatigue accumulates.
• Endurance (7/10): A 16-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (6/10): DB snatches are explosive hip-driven movements requiring power generation, though tempered by the AMRAP format.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling to maximize rounds completed within time cap.
• Strength (4/10): Moderate dumbbell weight and bodyweight movements require decent strength but not maximal force production capabilities.
• Flexibility (4/10): DB snatches demand overhead mobility and hip flexibility, while pull-ups require shoulder range of motion.

Movements

• Sit-Up
• Dumbbell Snatch
• Pull-Up

Benchmark Notes

This 16-minute AMRAP consists of 4 pull-ups, 8 alternating DB snatches (50/35), and 12 sit-ups per round. I'll analyze this by breaking down each movement and applying fatigue over the 16-minute duration. Movement Analysis: - Pull-ups: 1.5 sec per rep fresh, so 4 reps = 6 seconds - DB Snatches (50/35): 2.5 sec per rep, so 8 reps = 20 seconds - Sit-ups: 1 sec per rep, so 12 reps = 12 seconds - Transitions: ~5 seconds between movements - Base round time: 6 + 20 + 12 + 10 = 48 seconds fresh Fatigue Application: - Rounds 1-3: 48-50 seconds per round (minimal fatigue) - Rounds 4-6: 52-55 seconds per round (grip fatigue from pull-ups affects DB snatches) - Rounds 7-10: 58-65 seconds per round (significant grip and core fatigue) - Rounds 11-15: 70-80 seconds per round (major breakdown, set breaking) - Rounds 16+: 85+ seconds per round (severe fatigue) This workout is most similar to Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) but with different movements and 4 minutes less time. Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has heavier DB snatches and fewer total reps per round (24 vs 30), making rounds slightly faster but more strength-demanding. Adjusting from Cindy anchor with 20% time reduction and accounting for DB snatch difficulty: - L10 (Elite): 17-18 rounds - exceptional athletes maintaining sub-55 second rounds - L5 (Average): 11-12 rounds - typical CrossFitter with moderate breakdown - L1 (Beginner): 5-6 rounds - newer athletes with significant set breaking Final targets: L10: 17.5 rounds, L5: 11.5 rounds, L1: 5.5 rounds

Modality Profile

Pull-Up and Sit-Up are bodyweight gymnastics movements (2/3 = 67%), Dumbbell Snatch is a weightlifting movement with external load (1/3 = 33%), no monostructural cardio movements present