Workout Description

Why This Workout Is Hard

The 50/35lb DB snatches are moderate weight but become challenging when cycled continuously for 9 minutes. Chest-to-bar pull-ups are a higher skill movement than regular pull-ups. The AMRAP format creates continuous work with no built-in rest, and the alternating snatches will fatigue grip and shoulders before the pull-ups, creating significant interference. Most average athletes will hit muscular failure multiple times and need frequent breaks.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pulling movements combined with explosive snatches will rapidly fatigue grip, shoulders, and lats, testing muscular endurance capacity significantly.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Power (7/10): Alternating power snatches are explosive hip extension movements, requiring rapid force development and coordination for efficient cycling.
• Flexibility (6/10): Power snatches demand full overhead mobility and hip flexibility, while chest-to-bar pull-ups require good shoulder and thoracic spine range.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially maintaining snatch rhythm while managing pull-up fatigue.
• Strength (4/10): Moderate dumbbell load and bodyweight pulling require decent strength levels, but not maximal force production capabilities.

Movements

• Chest-to-Bar Pull-Up
• Dumbbell Snatch

Benchmark Notes

This is a 9-minute AMRAP with 6 DB Alternating Power Snatch (50/35) + 6 Chest-to-Bar Pull-Ups per round. I'll analyze this by breaking down movement times and applying fatigue. Movement Analysis: - DB Alternating Power Snatch (50/35): ~2.5 sec per rep fresh, so 6 reps = 15 sec - Chest-to-Bar Pull-Ups: ~2 sec per rep fresh, so 6 reps = 12 sec - Transition time between movements: ~3-5 sec - Total round time fresh: 15 + 12 + 5 = 32 sec per round Fatigue Application: - Rounds 1-3: 32 sec (1.0x multiplier) - Rounds 4-6: 35 sec (1.1x multiplier) - Rounds 7-9: 38 sec (1.2x multiplier) - Rounds 10+: 42 sec (1.3x multiplier) Set Breaking Considerations: - DB snatches typically done unbroken at this weight - Chest-to-bar pull-ups will break into 3-3 or 4-2 sets after round 4-5 - Rest between broken sets: 3-8 sec depending on level Projected Performance: - Elite (L10): 9+ rounds - can maintain pace, minimal set breaking - Advanced (L7-L9): 7-8 rounds - some set breaking on pull-ups after round 5 - Intermediate (L4-L6): 5-7 rounds - earlier set breaking, longer transitions - Novice (L1-L3): 3-5 rounds - frequent breaks, scaled movements No direct anchor match, but this is similar to a scaled Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) which has L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. Adjusting for 9-minute duration (45% of Cindy's time) and slightly higher skill/load requirements, I'm scaling down proportionally. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Two movements: Dumbbell Snatch (weightlifting with external load) and Chest-to-Bar Pull-Up (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics modalities.