Workout Description

Why This Workout Is Medium

This workout features moderate-weight DB snatches (manageable for most) with short 30-second work periods and generous 60-second rest intervals. The 2:1 rest-to-work ratio prevents significant fatigue accumulation. While 7 rounds creates some volume, the alternating snatches allow brief muscle recovery between arms, and shuttle sprints are basic movement. The structure prioritizes power output over grinding through fatigue, making it challenging but accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 30-second work caps create extreme time pressure, demanding rapid movement cycling, quick transitions, and sprint-level intensity to maximize shuttle sprint volume.
• Power (8/10): Alternating DB snatches are explosive hip-driven movements, and shuttle sprints require rapid acceleration and deceleration, making this highly power-dependent.
• Endurance (7/10): Seven rounds of 30-second intervals with 60-second rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between high-intensity efforts.
• Stamina (6/10): Repeated DB snatches and shuttle sprints over seven rounds will challenge muscular endurance, particularly in shoulders, legs, and grip strength maintenance.
• Flexibility (5/10): DB snatches demand good overhead mobility and hip flexibility, while shuttle sprints require basic running mechanics and change-of-direction mobility.
• Strength (4/10): 50/35lb dumbbells require moderate strength for snatches, but the focus shifts toward strength endurance rather than maximal force production.

Movements

• Shuttle Sprint
• Dumbbell Snatch

Benchmark Notes

This workout is scored by total shuttle sprints completed across 7 rounds, with each round having a 30-second cap for 4 DB alternating snatches (50/35) followed by 30' shuttle sprints, then 60 seconds rest. Let me break this down movement by movement: DB Alternating Snatches (4 reps per round): At 50/35 lbs, these are moderate-weight snatches. Elite athletes can complete 4 reps in 8-10 seconds, intermediate athletes in 12-15 seconds, and beginners in 18-22 seconds. This leaves varying amounts of time for shuttle sprints. Shuttle Sprints (30' distance): A 30-foot shuttle sprint typically takes 3-4 seconds for elite athletes, 4-5 seconds for intermediate, and 5-6 seconds for beginners. The key constraint is the 30-second cap per round. Time breakdown per round: - Elite (L9-L10): 8-10 sec snatches + transitions = 12 sec used, leaving 18 sec for shuttles = 4-5 shuttles per round - Intermediate (L5-L6): 12-15 sec snatches + transitions = 18 sec used, leaving 12 sec for shuttles = 2-3 shuttles per round - Beginner (L1-L2): 18-22 sec snatches + transitions = 25 sec used, leaving 5 sec for shuttles = 1 shuttle per round Fatigue considerations: The 60-second rest between rounds helps maintain performance, but grip fatigue from snatches will accumulate. Rounds 1-3 maintain baseline pace, rounds 4-5 see 10-15% degradation, rounds 6-7 see 20-25% degradation. Total shuttle calculations: - L10 (Elite): 5 shuttles × rounds 1-3, 4 shuttles × rounds 4-5, 4 shuttles × rounds 6-7 = 15 + 8 + 8 = 31 × 12 = 372 total shuttles - L5 (Intermediate): 3 shuttles × rounds 1-3, 2 shuttles × rounds 4-5, 2 shuttles × rounds 6-7 = 9 + 4 + 4 = 17 × 15 = 252 total shuttles - L1 (Beginner): 1 shuttle × rounds 1-3, 1 shuttle × rounds 4-7 = 7 × 20 = 140 total shuttles No direct anchor matches this format, but the interval structure with rest periods allows for sustained high-intensity efforts. The levels progress linearly from 140 (L1) to 364 (L9), representing the range from beginners who barely complete snatches in time to elites who maximize shuttle volume. Final targets: L10: ~372 shuttles, L5: ~252 shuttles, L1: ~140 shuttles

Modality Profile

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