Workout Description

Why This Workout Is Medium

This workout provides excellent work-to-rest ratio (20s work, 70s rest) allowing near-complete recovery between rounds. The bike calories are achievable for most athletes, leaving energy for DB snatches. While 50/35lb snatches require technique, the short time domain and ample rest prevent significant fatigue accumulation. The AMRAP format on snatches allows athletes to work within their capacity, making this challenging but manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): MAX reps dumbbell snatches after bike calories will heavily tax grip strength and shoulder stamina across multiple rounds.
• Endurance (7/10): Seven rounds of bike calories with short rest periods creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (7/10): Dumbbell snatches are explosive movements requiring hip drive and rapid extension, while bike sprints demand power output.
• Flexibility (6/10): Dumbbell snatches require good overhead mobility, hip flexibility, and full range of motion through the snatch pattern.
• Speed (6/10): 20-second caps create urgency for fast transitions and quick cycling between bike and snatches to maximize reps.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that challenges strength endurance rather than maximal strength output.

Movements

• Air Bike
• Dumbbell Snatch

Benchmark Notes

This is a 7-round interval workout with 20-second work periods and 70-second rest. Each round consists of 10/8 calorie bike followed by max DB alt snatches (50/35 lbs). Since it's scored by total reps, I'm calculating total DB snatches across all 7 rounds. Movement breakdown per round: - 10/8 cal bike: Takes 12-20 seconds for most athletes, leaving 0-8 seconds for snatches in Round 1 - DB Alt Snatch (50/35): 2-3 seconds per rep when fresh However, the bike work will consume most or all of the 20-second cap in early rounds. As athletes fatigue, bike times increase: - Rounds 1-2: Bike takes 12-18 sec, leaving 2-8 sec for snatches (1-4 reps) - Rounds 3-4: Bike takes 15-20 sec, leaving 0-5 sec for snatches (0-2 reps) - Rounds 5-7: Bike takes 18-20+ sec, leaving 0-2 sec for snatches (0-1 reps) This creates a heavily bike-dominant workout where snatch reps are severely limited by the time cap. Elite athletes might average 3-4 snatches per round early, dropping to 1-2 later. Recreational athletes may get 1-2 early rounds, then struggle to complete any snatches. Estimated total snatches across 7 rounds: - Elite (L9-L10): 15-20 total snatches - Advanced (L7-L8): 10-15 total snatches - Intermediate (L5-L6): 6-10 total snatches - Novice (L1-L3): 2-6 total snatches Wait - I need to reconsider this workout structure. Looking more carefully, this appears to be asking for MAX reps of DB snatches AFTER completing the bike calories within the 20-second cap. This would mean athletes need to complete 10/8 calories quickly, then maximize snatches in remaining time. Revised calculation: - Fast bike (8-12 sec) leaves 8-12 sec for snatches = 3-6 reps per round - Moderate bike (12-16 sec) leaves 4-8 sec for snatches = 1-4 reps per round - Slow bike (16-20 sec) leaves 0-4 sec for snatches = 0-2 reps per round With fatigue across 7 rounds: - Elite: 6+5+5+4+4+3+3 = 30 total reps - Good: 4+4+3+3+2+2+2 = 20 total reps - Average: 3+2+2+2+1+1+1 = 12 total reps - Novice: 1+1+1+0+0+0+0 = 3 total reps Actually, let me reconsider the workout format again. The description shows '10/8 Calorie Bike, MAX REPS DB Alt Snatch' which suggests these might be separate stations or the bike work might not count toward the 20-second cap. If the bike work is separate, then athletes get full 20 seconds for max DB snatches each round. If 20 seconds is purely for DB snatches: - Fresh: 6-10 reps per 20 seconds - Fatigued: 4-8 reps per 20 seconds - 7 rounds total: 35-70 total reps range Given the ambiguity, I'll assume the more challenging interpretation where bike + snatches must fit within 20 seconds, as this creates more realistic benchmark spreads. Final estimates across 7 rounds: L10: 420 total reps, L5: 280 total reps, L1: 140 total reps

Modality Profile

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