Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbells (50/35) with high-skill chest-to-bar pull-ups across 9 rounds of continuous work. The 30-second work intervals create time pressure while the complex movements (lateral box steps, power cleans+jerks, C2B) demand coordination under fatigue. The 1:1 work-to-rest ratio provides minimal recovery between demanding rounds. Most athletes will need to scale the dumbbell weight or pull-up variation due to cumulative grip and metabolic fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume pulling movements (chest-to-bar pull-ups) combined with continuous dumbbell work will severely test upper body and grip stamina over nine rounds.
• Endurance (8/10): Nine rounds of 30-second work intervals with only 30-second rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (7/10): Power cleans and power jerks are explosive movements, while chest-to-bar pull-ups require powerful pulling to achieve chest contact with bar.
• Strength (6/10): 50/35lb dumbbells for power cleans and jerks, plus weighted step-overs, require moderate strength while chest-to-bar pull-ups demand significant relative strength.
• Speed (6/10): 30-second work intervals demand quick transitions between movements and efficient cycling to maximize reps, especially with grip-intensive combination of movements.
• Flexibility (4/10): Power cleans require hip and ankle mobility, chest-to-bar pull-ups need shoulder flexibility, and step-overs demand hip mobility for efficient movement.

Movements

• Dumbbell Power Jerk
• Dumbbell Power Clean
• Chest-to-Bar Pull-Up

Benchmark Notes

This is a 9-round AMRAP with 30 seconds work/30 seconds rest intervals. Each round contains: 10 lateral box step overs with DBs (50/35), 10 DB power cleans + power jerks (50/35), and 6 chest-to-bar pull-ups, totaling 26 reps per round maximum. Movement analysis: Lateral box step overs with DBs take ~1.5-2 sec per rep (20-30 sec for 10 reps), DB power clean + jerk combos take ~2.5-3 sec per rep (25-30 sec for 10), and chest-to-bar pull-ups take ~2-2.5 sec per rep (12-15 sec for 6). In fresh state, completing all 26 reps would take 57-75 seconds, but with only 30 seconds work time, athletes must strategically choose which movements to prioritize. Early rounds (1-3): Athletes might complete 18-22 reps per round, focusing on the higher-rep movements first. Middle rounds (4-6): Fatigue sets in, expect 15-18 reps per round as grip strength diminishes and transitions slow. Late rounds (7-9): Significant fatigue, 12-15 reps per round as athletes struggle with the chest-to-bar pull-ups and DB handling. The closest anchor is Fight Gone Bad (3 rounds, 5 stations, 1 minute work/1 minute rest) where L10 scores 430-500 total reps, L5 scores 300-340 reps, L1 scores 180-220 reps. However, this workout has 9 rounds with shorter work periods and different movement patterns. Scaling from FGB: 9 rounds vs 3 rounds suggests ~3x volume, but 30-second vs 60-second work periods cuts volume in half, and the movement complexity (DB work + C2B) is higher than FGB stations. This suggests total reps should be roughly 1.2-1.5x FGB numbers. Final targets: L10: 324 reps (36 per round average), L5: 216 reps (24 per round average), L1: 108 reps (12 per round average).

Modality Profile

4 movements total: Lateral Box Step Over (G), Dumbbell Power Clean (W), Dumbbell Power Jerk (W), Chest-to-Bar Pull-Up (G). 1 gymnastics movement (25%), 0 monostructural (0%), 3 weightlifting movements (75%).