Workout Description
Why This Workout Is Hard
This workout combines moderate-heavy DB weight with high-intensity intervals and minimal rest. The 2-minute AMRAP format forces athletes to work at near-maximal capacity repeatedly, with only 1 minute recovery between rounds. The movement combination creates significant fatigue accumulation - bike calories tax the legs before power snatches, which then compromise grip and shoulders for box jumps and burpees. Four rounds of this intensity with inadequate recovery makes it challenging for average athletes.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four 2-minute AMRAPs with only 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
- Speed (8/10): AMRAP format with short time domains demands rapid cycling between movements and minimal transition times to maximize work capacity within each interval.
- Stamina (7/10): High-volume movements like 21 calories, 16 snatches, and repeated burpees will tax muscular endurance, especially grip and shoulders across four rounds.
- Power (7/10): Power snatches are explosive by nature, box jumps require leg power, and burpees demand repeated explosive hip extension throughout each round.
- Flexibility (6/10): Power snatches require significant overhead mobility and hip flexibility, while box jumps and burpees demand good ankle and hip range of motion.
- Strength (4/10): Moderate dumbbell weight (50/35) for power snatches provides some strength demand, but primarily tests strength endurance rather than maximal force.
Movements
- Air Bike
- Burpee
- Dumbbell Snatch
- Box Jump
Benchmark Notes
This workout is scored as 'Reps' with 4 rounds of 2-minute AMRAPs separated by 1-minute rest periods. Each round contains: 21 Cal Bike + 16 Alt DB Power Snatch (50/35) + 7 Box Jumps (24/20) + 7 Burpees = 51 total reps per round. Movement analysis: Cal Bike takes 45-60 sec for elite, 60-75 sec intermediate, 75-90 sec recreational. DB Power Snatch (16 reps) takes 32-48 sec. Box Jumps (7 reps) take 10-14 sec. Burpees (7 reps) take 21-28 sec. Total fresh round time: 108-150 sec for elite athletes, leaving 30-60 sec rest within each 2-minute window. Fatigue progression: Round 1 (1.0x): 51 reps, Round 2 (1.1x): 46 reps, Round 3 (1.2x): 43 reps, Round 4 (1.3x): 39 reps. Elite total: ~179 reps, Advanced: ~160 reps, Intermediate: ~140 reps, Recreational: ~120 reps. The 1-minute rest between rounds allows partial recovery but cumulative fatigue still builds. This format is similar to Fight Gone Bad but with different movements and shorter work periods. Adjusting for the specific movement mix and 2-minute caps rather than 1-minute, elite athletes should achieve 300-320 reps, intermediate 240-260 reps, and beginners 160-180 reps. Final targets: L10: 320+ reps, L5: 240 reps, L1: 160 reps.
Modality Profile
4 movements total: Burpee and Box Jump are Gymnastics (bodyweight), Bike is Monostructural (cardio), and Dumbbell Power Snatch is Weightlifting (external load). This gives us 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | Four 2-minute AMRAPs with only 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals. |
| Stamina | 7/10 | High-volume movements like 21 calories, 16 snatches, and repeated burpees will tax muscular endurance, especially grip and shoulders across four rounds. |
| Strength | 4/10 | Moderate dumbbell weight (50/35) for power snatches provides some strength demand, but primarily tests strength endurance rather than maximal force. |
| Flexibility | 6/10 | Power snatches require significant overhead mobility and hip flexibility, while box jumps and burpees demand good ankle and hip range of motion. |
| Power | 7/10 | Power snatches are explosive by nature, box jumps require leg power, and burpees demand repeated explosive hip extension throughout each round. |
| Speed | 8/10 | AMRAP format with short time domains demands rapid cycling between movements and minimal transition times to maximize work capacity within each interval. |
"Spinoza"4 ROUNDS:2 MINUTE AMRAP:21 Calorie Bike16 Alternating DB Power Snatch (50/35)7 Box Jumps (24/20)7 BurpeesREST 1 MinuteSpinoza is one of the most important philosophers—and certainly the most radical—of the early modern period. His thought combines a commitment to a number of Cartesian metaphysical and epistemological principles with elements from ancient Stoicism, Hobbes, and medieval rationalism into a nonetheless highly original system that lay the foundations for strong democratic political thought.