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.
4 ROUNDS:2 Minute CAP:30 Double Unders10 Alt Reverse Lunges (135/95)MAX REPS: Alt DB Snatches (50/35)1 Minute REST
Difficulty:
N/A
Modality:
Your Scores:
Performance Levels
L1
L2
L3
L4
L5
L6
L7
L8
L9
L10
RookieNoviceIntermediateAdvancedPro/Elite
We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.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.
