Workout Description

Why This Workout Is Hard

This workout creates significant grip and core fatigue through the combination of DB power snatches and toes-to-bar in rapid succession. The 20-second AMRAP format forces high intensity with minimal recovery, while 8 rounds accumulates substantial fatigue. The 60-second rest isn't sufficient for full recovery between rounds. Most athletes will hit failure on toes-to-bar due to grip fatigue from snatches, requiring strategic pacing and likely scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume toes-to-bar combined with DB snatches will heavily tax grip strength, core endurance, and shoulder stamina across multiple rounds.
• Speed (8/10): 20-second AMRAP format demands maximum cycling speed and quick transitions between movements to maximize reps per round.
• Endurance (7/10): Eight rounds of 20-second AMRAPs with 60-second rest creates significant cardiovascular demand through repeated high-intensity intervals over 10+ minutes.
• Power (7/10): DB power snatches are explosive hip-driven movements, though power output will decline significantly as grip and shoulders fatigue.
• Flexibility (6/10): DB snatches require full overhead mobility and hip flexibility, while toes-to-bar demands significant shoulder and hamstring range of motion.
• Strength (4/10): 50/35lb DB snatches provide moderate loading that challenges strength endurance rather than maximal strength, especially when fatigued.

Movements

• Toes-to-Bar
• Dumbbell Snatch

Benchmark Notes

This is an 8-round AMRAP workout with 20-second work periods and 60-second rest. Each round consists of 6 DB Power Snatches (50/35 lbs) followed by max Toes-to-Bar. Movement analysis: DB Power Snatches at 50/35 lbs take approximately 2-3 seconds per rep when fresh, so 6 reps require 12-18 seconds, leaving 2-8 seconds for Toes-to-Bar. However, as fatigue sets in, the snatches will slow down significantly. Toes-to-Bar typically take 1.5-2.5 seconds per rep when fresh. Round-by-round breakdown: Rounds 1-2 (fresh): 6 snatches in 15-18 sec, 1-3 TTB possible = 7-9 reps per round. Rounds 3-4 (moderate fatigue): Snatches slow to 18-20 sec, 0-1 TTB = 6-7 reps per round. Rounds 5-6 (high fatigue): Snatches may not be completed in 20 sec, 4-6 snatches only = 4-6 reps per round. Rounds 7-8 (severe fatigue): Further degradation, 3-5 snatches = 3-5 reps per round. The 60-second rest allows partial recovery but cumulative fatigue builds significantly. Elite athletes (L10) might maintain higher rep counts longer and complete most snatches even in later rounds, achieving ~22 reps per round average = 176 total. Advanced athletes (L5) would average ~14 reps per round = 112 total. Beginners (L1) might struggle with the snatch technique and weight, averaging ~6 reps per round = 48 total. This workout is primarily limited by the heavy dumbbell load and grip fatigue rather than pure conditioning. Final targets: L10: 176 reps, L5: 112 reps, L1: 48 reps.

Modality Profile

Two movements: Dumbbell Snatch (Weightlifting - external load) and Toes-to-Bar (Gymnastics - bodyweight). Equal split between W and G modalities.