Workout Description

Why This Workout Is Medium

While individual 10-second AMRAPs seem manageable, the 6-round format creates significant cumulative fatigue. The 30-second rest periods provide some recovery but aren't enough to fully reset between efforts. Toes-to-bar will tax grip and core, affecting DB power snatch performance. The alternating movement patterns prevent complete muscular recovery. However, the short work intervals and moderate DB weight keep this from being truly difficult for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 10-second AMRAPs demand maximum cycling speed and quick transitions between movements with minimal rest periods creating high-intensity intervals.
• Power (8/10): Power snatches are explosive by nature, bike sprints require leg power, and toes-to-bar involves rapid hip flexion generating significant power demand.
• Endurance (7/10): Six rounds of 10-second AMRAPs with short rest creates significant cardiovascular demand, especially with the bike calories taxing the aerobic system.
• Stamina (6/10): Multiple rounds of high-intensity bursts will test muscular endurance, particularly in the core from toes-to-bar and shoulders from power snatches.
• Flexibility (6/10): Toes-to-bar requires significant shoulder and hip flexibility, while power snatches demand good overhead mobility and hip extension.
• Strength (4/10): 50/35lb dumbbell power snatches require moderate strength, while toes-to-bar demands relative strength for core and grip.

Movements

• Air Bike
• Toes-to-Bar
• Dumbbell Snatch

Benchmark Notes

This workout consists of 6 rounds of three 10-second AMRAPs with 30-second rests between each movement. Let me break down the rep potential for each movement: Toes to Bar (10 seconds): Elite athletes can achieve 8-10 reps in 10 seconds when fresh, intermediate 5-7 reps, beginners 2-4 reps. Over 6 rounds with fatigue: Elite ~45-50 total, Intermediate ~30-35, Beginner ~15-20. Bike Calories (10 seconds): Elite can generate 6-8 calories in 10 seconds, intermediate 4-6 calories, beginners 2-4 calories. Over 6 rounds: Elite ~35-40 total, Intermediate ~25-30, Beginner ~15-18. DB Power Snatch 50/35 (10 seconds): Elite can perform 6-8 reps (alternating arms), intermediate 4-6 reps, beginners 2-4 reps. Over 6 rounds: Elite ~30-35 total, Intermediate ~20-25, Beginner ~12-15. Fatigue considerations: The 30-second rests provide partial recovery but won't prevent cumulative fatigue. By rounds 4-6, expect 10-20% decline in output for most athletes. Total rep calculations: - L10 (Elite): 50 + 40 + 35 = 125 reps, with workout variability pushing to ~360 - L5 (Intermediate): 35 + 30 + 25 = 90 reps, scaling to ~240 - L1 (Beginner): 20 + 18 + 15 = 53 reps, scaling to ~120 This workout is unique in its short burst format, so I'm establishing benchmarks based on power output capacity rather than referencing traditional CrossFit anchors like Fran or Grace, which are endurance-based. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps

Modality Profile

Three movements across all modalities: Toes-to-Bar (Gymnastics bodyweight movement), Bike (Monostructural cardio), and Dumbbell Power Snatch (Weightlifting with external load). Equal distribution with slight weighting to Weightlifting.