4 ROUNDS:2 Minute CAP:30 Double Unders10 Alt Reverse Lunges (135/95)MAX REPS: Alt DB Snatches (50/35)1 Minute REST
Movements
Reverse Lunge
Dumbbell Snatch
Double-Under
Benchmark Notes
This workout is scored as total reps of Alt DB Snatches across 4 rounds. Each round has a 2-minute cap with: 30 Double Unders (~15 seconds), 10 Alt Reverse Lunges with barbell (~20 seconds), leaving ~85 seconds for max Alt DB Snatches. At 2-3 seconds per snatch when fresh, athletes can achieve 25-40 reps per round initially. Round 1: 25-40 reps (fresh state). Round 2: 20-35 reps (slight fatigue, 1.1x multiplier). Round 3: 18-32 reps (moderate fatigue, 1.2x multiplier). Round 4: 15-28 reps (significant fatigue, 1.3x multiplier). Total possible range: 78-135 reps for elite athletes, 60-105 for intermediate, 40-80 for beginners. The barbell lunges create significant quad/glute fatigue affecting the snatches. One minute rest between rounds allows partial recovery but cumulative fatigue builds. Grip fatigue from double unders also impacts snatch performance in later rounds.
This workout is scored as total reps of Alt DB Snatches across 4 rounds. Each round has a 2-minute cap with: 30 Double Unders (~15 seconds), 10 Alt Reverse Lunges with barbell (~20 seconds), leaving ~85 seconds for max Alt DB Snatches. At 2-3 seconds per snatch when fresh, athletes can achieve 25-40 reps per round initially. Round 1: 25-40 reps (fresh state). Round 2: 20-35 reps (slight fatigue, 1.1x multiplier). Round 3: 18-32 reps (moderate fatigue, 1.2x multiplier). Round 4: 15-28 reps (significant fatigue, 1.3x multiplier). Total possible range: 78-135 reps for elite athletes, 60-105 for intermediate, 40-80 for beginners. The barbell lunges create significant quad/glute fatigue affecting the snatches. One minute rest between rounds allows partial recovery but cumulative fatigue builds. Grip fatigue from double unders also impacts snatch performance in later rounds.
