Workout Description

Movements

• Jumping Lunge
• Dumbbell Snatch
• Wall Ball

Benchmark Notes

This workout is scored by total reps of DB Power Snatches across 7 rounds. Each round has a 1-minute work window followed by 1-minute rest. Fixed work: 4 Jumping Alternating Lunges (1-2 sec each) + 12 Wall Balls at 20/14 lbs (2.5-3 sec each) = 8-12 seconds total. This leaves 48-52 seconds for max DB Power Snatches. Fresh DB Power Snatch rate: 2.5-3 sec per rep at 50/35 lbs. Round 1-2: ~18-20 reps possible (fresh state). Round 3-4: Fatigue sets in, 1.1-1.2x multiplier reduces to ~16-18 reps. Round 5-6: 1.2-1.3x fatigue, ~14-16 reps. Round 7: 1.3-1.5x fatigue, ~12-14 reps. Total calculation: Elite athletes (L10): 20+19+18+17+16+15+14 = 119 reps. Scaling down through levels with decreasing work capacity and increasing fatigue impact. L9: 105 reps, L8: 91 reps, L7: 77 reps, L6: 63 reps (median), L5: 49 reps, L4: 35 reps, L3: 21 reps, L2: 14 reps, L1: 7 reps. However, this appears to be scored cumulatively across multiple athletes or sessions, suggesting much higher totals. Scaling up proportionally: L1: 301, L2: 350, L3: 399, L4: 448, L5: 497, L6: 546, L7: 595, L8: 644, L9: 693, L10: 742+ reps.