Workout Description

Why This Workout Is Medium

This workout features moderate intensity with built-in recovery. The 30-second cap limits volume per round, preventing excessive fatigue accumulation. While 7 rounds creates some cumulative stress, the 60-second rest allows adequate recovery between efforts. The bike-to-DB snatch transition is manageable, and the weights are moderate for most athletes. The structure prevents the workout from becoming overly demanding despite the repetitive nature.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume dumbbell snatches after bike calories will heavily tax grip strength and shoulder stamina across multiple rounds with accumulated fatigue.
• Endurance (7/10): Seven rounds of bike calories with 60-second rest creates significant cardiovascular demand, though rest periods allow some recovery between efforts.
• Power (7/10): Dumbbell snatches are explosive hip-driven movements requiring power generation, while bike calories demand rapid cycling for maximum output.
• Flexibility (6/10): Dumbbell snatches demand good overhead mobility, hip hinge mechanics, and full range of motion from floor to overhead position.
• Speed (6/10): 30-second caps create urgency for fast transitions and rapid movement cycling, though 60-second rest allows pacing strategy.
• Strength (4/10): 50/35lb dumbbells require moderate strength for snatches, but emphasis is on volume rather than maximal load capacity.

Movements

• Air Bike
• Dumbbell Snatch

Benchmark Notes

This workout consists of 7 rounds of 30-second intervals with 7/5 calorie bike followed by max alternating DB snatches (50/35 lbs), with 60 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total DB snatches completed across all 7 rounds. Movement breakdown per round: - 7/5 calorie bike: Elite athletes can complete this in 12-15 seconds, intermediates in 18-22 seconds, beginners in 25-30 seconds - Remaining time for DB snatches: Elite get 15-18 seconds, intermediates get 8-12 seconds, beginners get 0-5 seconds - DB snatch rate: Elite 3-4 per 5 seconds, intermediate 2-3 per 5 seconds, beginner 1-2 per 5 seconds Round-by-round analysis: Rounds 1-2: Full capacity - elite 6-8 snatches/round, intermediate 3-5/round, beginner 0-2/round Rounds 3-4: 10% fatigue - elite 5-7/round, intermediate 3-4/round, beginner 0-1/round Rounds 5-6: 20% fatigue - elite 4-6/round, intermediate 2-3/round, beginner 0-1/round Round 7: 30% fatigue - elite 4-5/round, intermediate 2-3/round, beginner 0/round Total rep estimates: - Elite (L9-L10): 35-46 snatches total - Advanced (L7-L8): 25-35 snatches - Intermediate (L5-L6): 18-25 snatches - Beginner (L2-L3): 5-12 snatches - Scaled (L1): 2-8 snatches This workout is similar to interval-based conditioning but with a strength component. The limiting factor is the bike calories which must be completed before snatches can begin, creating a time crunch that favors aerobic power and DB snatch efficiency. Final targets: L10: 322+ reps, L5: 210 reps, L1: 98 reps

Modality Profile

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