Workout Description

Why This Workout Is Hard

This workout combines high-skill double-unders with moderate-weight power snatches in a demanding Tabata-style format. The 20-second work windows create intense fatigue accumulation, while the alternating arm requirement on snatches adds coordination complexity under duress. Double-unders become increasingly difficult as grip and coordination deteriorate from the snatches. The 1-minute rest provides some recovery, but 10 rounds creates significant cumulative fatigue that will challenge most athletes' ability to maintain movement quality.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Double unders and power snatches are both explosive movements requiring rapid force production and coordination, making this primarily power-focused.
• Endurance (7/10): Ten rounds of 20-second intervals with 1-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Speed (7/10): 20-second work intervals demand rapid cycling of double unders and quick transitions to maximize reps, emphasizing speed and efficiency.
• Stamina (6/10): Alternating DB power snatches for max reps over 10 rounds will challenge shoulder and grip stamina, especially with limited rest periods.
• Flexibility (6/10): Power snatches demand significant shoulder mobility, thoracic extension, and overhead positioning, while double unders require ankle and shoulder flexibility.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that requires strength but isn't maximal effort, focusing more on strength endurance than pure strength.

Movements

• Dumbbell Snatch
• Double-Under

Benchmark Notes

This is a 10-round interval workout with 20 seconds work, 1 minute rest. Each round: 10 double-unders + max DB power snatches (50/35 lbs). Movement analysis: Double-unders take ~5 seconds (0.5 sec/rep), leaving 15 seconds for snatches. DB power snatch at 50/35 lbs takes ~2-3 seconds per rep including arm switches. In 15 seconds, athletes can complete 5-8 snatches per round depending on skill level. Total reps per round: 10 DU + 5-8 snatches = 15-18 reps. Over 10 rounds with 1-minute rest (minimal fatigue accumulation): Elite (L10): 18 reps/round × 10 = 180 total reps, but with perfect pacing and technique could reach 200+ reps. Advanced (L8-L9): 16-17 reps/round = 160-170 total. Intermediate (L5): 15 reps/round = 150 total. Novice (L1-L2): 12-13 reps/round = 120-130 total. The 1-minute rest prevents significant fatigue accumulation, so performance stays relatively consistent across rounds. This workout emphasizes power endurance and technique under time pressure rather than pure strength or cardio capacity. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Dumbbell Snatch is a weightlifting movement (external load). Two modalities present, so 50/50 split between Gymnastics and Weightlifting.