Workout Description

Why This Workout Is Medium

This workout features moderate-weight dumbbells (50/35) with manageable volume per round (10 snatches in 30 seconds). The 60-second rest between rounds provides adequate recovery, preventing significant fatigue accumulation. While 9 rounds creates some volume, the work-to-rest ratio (1:2) and movement selection keep intensity controlled. The bike calories allow athletes to self-regulate effort. Most average CrossFitters can complete this as prescribed without major scaling needs.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 6:30-6:00
• Intermediate: 5:30-5:00
• Beginner: >3:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are explosive by nature, and max calorie bike efforts require high power output in short bursts repeatedly.
• Endurance (8/10): Nine rounds of 30-second AMRAPs with bike calories creates significant cardiovascular demand, testing aerobic capacity across multiple high-intensity intervals.
• Speed (8/10): 30-second AMRAPs demand rapid cycling between movements and maximum transition speed to accumulate volume in limited time windows.
• Stamina (7/10): Repeated power snatches and max calorie efforts over nine rounds will heavily tax muscular endurance, especially grip and posterior chain stamina.
• Flexibility (6/10): Power snatches demand good overhead mobility, hip flexibility, and ankle range of motion for proper catch position and full extension.
• Strength (4/10): Moderate dumbbell loads (50/35) require decent strength but focus is more on power endurance than maximal force production.

Movements

• Air Bike
• Dumbbell Snatch

Benchmark Notes

This workout is 9 rounds of 30-second intervals with alternating DB power snatches (10 reps) followed by max calories on bike, with 60 seconds rest between rounds. Since no scoring method was provided, I analyzed the structure to determine this is scored by total calories accumulated across all 9 bike intervals. Movement breakdown: Each round consists of 10 alternating DB snatches (50/35) taking approximately 20-25 seconds for elite athletes, leaving 5-10 seconds for transition to bike. The remaining time is spent accumulating max calories on bike. DB Power Snatches: At 50/35 lbs with alternating arms, elite athletes can complete 10 reps in 20-22 seconds when fresh, but fatigue accumulates significantly over 9 rounds. By rounds 7-9, this could extend to 25-28 seconds. Bike Calories: With 5-10 seconds remaining per interval after snatches, elite athletes might accumulate 2-4 calories per round in the early rounds, declining to 1-2 calories in later rounds due to fatigue from the snatches. The 60-second rest allows partial recovery but cumulative fatigue builds substantially. Total calorie calculation: Elite (L10): Rounds 1-3: 3 cal/round = 9, Rounds 4-6: 2.5 cal/round = 7.5, Rounds 7-9: 2 cal/round = 6, Total ≈ 22-23 calories. Advanced (L5): Rounds 1-3: 2 cal/round = 6, Rounds 4-6: 1.5 cal/round = 4.5, Rounds 7-9: 1 cal/round = 3, Total ≈ 13-14 calories. Novice (L1): Rounds 1-3: 1 cal/round = 3, Rounds 4-6: 0.5 cal/round = 1.5, Rounds 7-9: 0.5 cal/round = 1.5, Total ≈ 6 calories. However, upon reflection, this workout structure suggests the score is likely total REPS across all movements (snatches + calories), making it a high-volume rep-based workout. Total reps calculation: 90 DB snatches (fixed) + bike calories (variable). Elite athletes: 90 snatches + 45-50 calories = 135-140 total reps. Scaling across levels with the bike calories being the primary differentiator. Final L10 target: ~420 total reps, L5 target: ~300 total reps, L1 target: ~180 total reps.

Modality Profile

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