Workout Description

Why This Workout Is Medium

This workout features moderate loads and basic movements with built-in recovery. The 30-second cap limits fatigue accumulation per round, while 1-minute rest allows near-complete recovery. Box jumps and burpees are manageable volumes, leaving most energy for DB snatches. The EMOM structure prevents the grinding fatigue typical of harder workouts. Average athletes can complete as prescribed with the generous rest periods offsetting the 8-round volume.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume burpees and max rep DB snatches across 8 rounds will heavily tax muscular endurance, especially grip and posterior chain stamina.
• Speed (8/10): 30-second caps create intense time pressure requiring rapid movement cycling, quick transitions, and maximum effort to accumulate DB snatch reps.
• Endurance (7/10): Eight rounds of 30-second intervals with 1-minute rest creates significant cardiovascular demand through repeated high-intensity efforts and incomplete recovery.
• Power (7/10): Box jumps and DB snatches are inherently explosive movements, while burpees require rapid transitions and explosive hip extension from bottom position.
• Flexibility (5/10): DB snatches require overhead mobility and hip flexibility, while burpees demand full-body range of motion through multiple movement planes.
• Strength (4/10): 50/35lb DB snatches provide moderate loading, while box jumps and burpees rely primarily on bodyweight strength with some explosive demands.

Movements

• Burpee
• Dumbbell Snatch
• Box Jump

Benchmark Notes

This is an 8-round interval workout with 30-second work periods and 1-minute rest. Each round contains 2 box jumps (24/20), 4 burpees, then max DB alternating snatches (50/35). Since it's scored as 'Reps', we're tracking total DB snatches across all 8 rounds. Movement breakdown per round: - Box jumps (2 reps): ~3-4 seconds total - Burpees (4 reps): ~12-16 seconds total - Remaining time for DB snatches: ~10-15 seconds DB alternating snatch timing: Elite athletes can perform these at ~1.5 sec/rep when fresh, intermediate at ~2 sec/rep, beginners at ~2.5-3 sec/rep. Per round snatch capacity: - Elite (L9-L10): 8-10 snatches per round (15 seconds available) - Advanced (L7-L8): 6-8 snatches per round (12-13 seconds available) - Intermediate (L5-L6): 4-6 snatches per round (10-12 seconds available) - Beginner (L2-L4): 2-4 snatches per round (8-10 seconds available) - Novice (L1): 1-2 snatches per round (struggling with time) Fatigue considerations: The 1-minute rest allows good recovery, so fatigue multiplier is minimal (~1.1x by final rounds). The short work periods prevent significant degradation. Total snatch projections across 8 rounds: - L10: 35 snatches/round × 8 = 280 total - L9: 32.5 snatches/round × 8 = 260 total - L8: 30 snatches/round × 8 = 240 total - L7: 27.5 snatches/round × 8 = 220 total - L6: 25 snatches/round × 8 = 200 total - L5: 22.5 snatches/round × 8 = 180 total - L4: 20 snatches/round × 8 = 160 total - L3: 17.5 snatches/round × 8 = 140 total - L2: 15 snatches/round × 8 = 120 total No direct anchor match, but this follows similar patterns to Fight Gone Bad (interval-based max reps) scaled for shorter duration and different movements. Final targets: L10: 280 reps, L5: 180 reps, L1: 120 reps

Modality Profile

Box Jump and Burpee are bodyweight gymnastics movements (2/3 = 67%), Dumbbell Snatch is a weightlifting movement with external load (1/3 = 33%), no monostructural cardio movements present