Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through 16 rounds of high-intensity intervals with minimal rest. The 50/35lb DB snatches require power and coordination under fatigue, while lateral box jumps demand explosive leg power. The 2:1 work-to-rest ratio prevents full recovery between efforts. By rounds 10-16, athletes will struggle to maintain power output as grip, shoulders, and legs compound fatigue from the alternating demands.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are explosive by nature; lateral box jumps require rapid force production; both movements emphasize speed and explosiveness.
• Endurance (8/10): Sixteen rounds of 20-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (8/10): AMRAP format with short work intervals demands maximum cycling speed and quick transitions between explosive movements for optimal performance.
• Stamina (7/10): High volume of alternating DB snatches and box jumps over 16 rounds will challenge muscular endurance in shoulders, legs, and core.
• Flexibility (6/10): DB power snatches demand good overhead mobility and hip flexibility; lateral box jumps require ankle and hip mobility for safe landing.
• Strength (4/10): Moderate dumbbell weight (50/35) requires decent strength but not maximal loads; bodyweight box jumps add some strength component.

Movements

• Lateral Box Jump
• Dumbbell Snatch

Benchmark Notes

This workout consists of 16 rounds alternating between 20-second AMRAPs of DB Power Snatch (50/35) and Lateral Box Jumps (24/20), with 10-second rests between each AMRAP. Total workout time is 8 minutes (16 × 30 seconds). Movement analysis: DB Power Snatch at 50/35 lbs takes approximately 2-3 seconds per rep when fresh, allowing 6-10 reps per 20-second window initially. Lateral Box Jumps at 24/20 inches take about 1.5-2 seconds per rep, allowing 10-13 reps per 20-second window initially. Fatigue considerations: The short 10-second rests provide minimal recovery. By rounds 5-8, expect 15-20% performance decline. By rounds 9-12, expect 25-35% decline. Final rounds 13-16 will see 35-50% decline as athletes hit significant muscular and cardiovascular fatigue. Round-by-round breakdown for elite athlete: Rounds 1-4 (fresh): 8 snatches + 12 box jumps = 20 reps per round × 4 = 80 reps. Rounds 5-8 (early fatigue): 7 snatches + 10 box jumps = 17 reps per round × 4 = 68 reps. Rounds 9-12 (moderate fatigue): 6 snatches + 9 box jumps = 15 reps per round × 4 = 60 reps. Rounds 13-16 (heavy fatigue): 5 snatches + 7 box jumps = 12 reps per round × 4 = 48 reps. Total elite projection: 80 + 68 + 60 + 48 = 256 reps. This workout is similar to Fight Gone Bad in its high-intensity interval structure but shorter duration. FGB elite scores are 430-500 total reps over 15 minutes, so scaling down for 8 minutes and accounting for heavier DB load suggests elite range of 480-520 reps. However, the alternating single-movement AMRAPs with minimal rest creates more specific fatigue than FGB's 5-station rotation, so I'm projecting slightly lower at 480 reps for L9. Final targets: L10: 520+ reps, L5: 320 reps, L1: 160 reps.

Modality Profile

Dumbbell Power Snatch is a weightlifting movement with external load (W), while Lateral Box Jump is a bodyweight gymnastics movement (G). With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.