Workout Description

Why This Workout Is Hard

This partner WOD combines high volume (440 total reps) with moderate-heavy dumbbell loads across complex movement patterns. The continuous work with minimal rest between movements creates significant fatigue accumulation. T2B after heavy squats and snatches will challenge grip and core endurance. The 3-minute rest provides some recovery, but the second round maintains high demand. Most athletes will need to scale weights or break reps significantly.

Benchmark Times for WOD 2/5

• Elite: <20:00
• Advanced: 21:00-22:00
• Intermediate: 23:30-25:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep counts (340 total reps) across multiple muscle groups will severely test muscular endurance, particularly grip and leg stamina.
• Endurance (8/10): High volume partner WOD with minimal rest creates significant cardiovascular demand, especially with the pyramid structure requiring sustained aerobic output.
• Flexibility (6/10): Power snatches demand overhead mobility, T2B requires hamstring flexibility, and front squats need ankle/hip mobility for proper positioning.
• Speed (6/10): Partner format encourages faster transitions and cycling, though fatigue will limit speed maintenance through the descending pyramid structure.
• Power (5/10): Double dumbbell power snatches are explosive movements, but fatigue from high volume will compromise power output as workout progresses.
• Strength (4/10): Dumbbell loads provide moderate resistance, but the high volume nature shifts focus from maximal strength to strength endurance applications.

Movements

• Dumbbell Deadlift
• Dumbbell Front Squat
• Dumbbell Snatch
• Toes-to-Bar
• Wall Ball

Benchmark Notes

This is a partner WOD with two phases separated by 3 minutes rest. Each partner alternates movements while the other rests, effectively cutting work time in half per person but adding coordination overhead. Phase 1 breakdown: - 20 DB Deadlift Burpee Box Step Over: Complex movement ~6-8 sec/rep = 120-160 sec - 40 DB Front Squats: ~2-3 sec/rep = 80-120 sec - 60 DBL DB Power Snatches: ~3-4 sec/rep = 180-240 sec - 80 T2B: ~2-3 sec/rep = 160-240 sec - 100 Wall balls: ~2.5-3.5 sec/rep = 250-350 sec Phase 1 total: 790-1110 sec for solo work Phase 2 (reverse pyramid): - 100 DB Deadlift Burpee Box Step Over: 600-800 sec - 80 DB Front Squats: 160-240 sec - 60 DBL DB Power Snatches: 180-240 sec - 40 T2B: 80-120 sec - 20 Wall balls: 50-70 sec Phase 2 total: 1070-1470 sec for solo work With partner format, each person does roughly half the work but adds 10-15% coordination time and transitions. Total active work per person: ~930-1290 sec. Adding 3-minute rest (180 sec) and partner coordination overhead: 1200-1650 sec total. This is most similar to a long chipper like Angie (1980-2400 sec L1 range) but with partner efficiency gains. The high-skill complex movements and significant volume justify the longer time domain. Final targets - L10: 1200 sec (20:00), L5: 1530 sec (25:30), L1: 2400 sec (40:00)

Modality Profile

6 movements total: 1 gymnastics (Toes-to-Bar), 0 monostructural, 5 weightlifting (Dumbbell Deadlift, Dumbbell Front Squat, Dumbbell Snatch, Wall Ball, and Burpee Box Step Over which involves external load with box). Heavily weighted toward external load movements.