12 Minute AMRAP:4 Toes to Bar8 Alternating DB Power Snatch (50/35)2 Lateral Burpee Box Jumps (24/20)
Movements
Toes-to-Bar
Lateral Burpee Box Jump
Dumbbell Snatch
Benchmark Notes
12-minute AMRAP with 4 TTB + 8 Alt DB Snatches + 2 Lat Burpee Box Jumps per round. Movement times: TTB 1.5-2.5s each (6-10s total), DB Snatches 2-3s each (16-24s total), Lat Burpee Box Jumps 5-6s each (10-12s total). Fresh round time: 32-46s. Transition times: 3-5s between movements (6-10s per round). Total round time fresh: 38-56s (45s average). Fatigue progression: Rounds 1-2 at 45s, Rounds 3-4 at 50s (1.1x), Rounds 5-6 at 54s (1.2x), Rounds 7-8 at 59s (1.3x), Rounds 9+ at 68s+ (1.5x). Elite athletes complete 10-11 rounds, advanced 8-9, intermediate 6-7, novice 4-5, beginners 2-3. Set breaking becomes significant after round 5 for TTB and DB snatches, adding 10-15s per round for intermediate athletes.
12-minute AMRAP with 4 TTB + 8 Alt DB Snatches + 2 Lat Burpee Box Jumps per round. Movement times: TTB 1.5-2.5s each (6-10s total), DB Snatches 2-3s each (16-24s total), Lat Burpee Box Jumps 5-6s each (10-12s total). Fresh round time: 32-46s. Transition times: 3-5s between movements (6-10s per round). Total round time fresh: 38-56s (45s average). Fatigue progression: Rounds 1-2 at 45s, Rounds 3-4 at 50s (1.1x), Rounds 5-6 at 54s (1.2x), Rounds 7-8 at 59s (1.3x), Rounds 9+ at 68s+ (1.5x). Elite athletes complete 10-11 rounds, advanced 8-9, intermediate 6-7, novice 4-5, beginners 2-3. Set breaking becomes significant after round 5 for TTB and DB snatches, adding 10-15s per round for intermediate athletes.
