Workout Description

Why This Workout Is Medium

This workout features moderate intensity with built-in recovery. The 20-second bike creates manageable lactate stress, while the DB snatches (50/35) are light enough for most athletes to maintain steady reps. The 60-second rest allows near-complete recovery between rounds, preventing significant fatigue accumulation. The 12-round format creates volume but the work-to-rest ratio (1:3) keeps it sustainable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of alternating DB snatches across 12 rounds will heavily tax grip strength and shoulder stamina despite rest periods.
• Power (8/10): Power snatch is an explosive movement requiring rapid hip extension and overhead acceleration; bike sprints also demand power output.
• Endurance (7/10): Twelve rounds of bike calories with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (6/10): DB power snatch demands good overhead mobility, hip flexibility, and full range of motion through the snatch pattern.
• Speed (6/10): Twenty-second bike caps require sprint intensity, while transitions between bike and snatches must be quick to maximize reps.
• Strength (4/10): Moderate dumbbell weight requires decent strength but not maximal loads; more about strength endurance than pure strength.

Movements

• Air Bike
• Dumbbell Snatch

Benchmark Notes

This workout consists of 12 rounds with a 20-second work cap per round, focusing on 10/7 calorie bike followed by max alternating DB power snatches (50/35 lb) with 60 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total DB power snatch repetitions across all 12 rounds. Movement Analysis: - Bike calories (10/7): In 20 seconds, elite athletes can complete 10+ calories, intermediates 8-10, beginners 6-8. This leaves varying time for snatches. - DB Power Snatch (50/35): Fresh state ~2-3 seconds per rep, but fatigue and time pressure increase this significantly. Round-by-Round Breakdown: - Rounds 1-3: Bike takes 12-15 seconds for elites (8-10 sec remaining), 15-18 seconds for intermediates (2-5 sec remaining), 18-20 seconds for beginners (0-2 sec remaining) - Rounds 4-6: Bike efficiency drops 10-15%, less time for snatches - Rounds 7-9: Significant fatigue, bike takes longer, minimal snatch time - Rounds 10-12: Survival mode, focus shifts to completing bike calories Time Distribution per Round: - Elite (L9-L10): 2-3 snatches per round early, 1-2 later = ~20-24 total snatches - Advanced (L7-L8): 1-2 snatches per round early, 0-1 later = ~15-18 total snatches - Intermediate (L5-L6): 0-1 snatches per round early, 0 later = ~8-12 total snatches - Beginner (L1-L3): Minimal snatches, focus on bike completion = ~2-6 total snatches The 60-second rest allows partial recovery but doesn't fully reset the athlete. This creates a cumulative fatigue pattern where later rounds become increasingly bike-focused with minimal snatch opportunities. Final Targets: L10: ~240 reps, L5: ~144 reps, L1: ~48 reps

Modality Profile

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