Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals. The 20-second cap forces athletes to move fast through box jumps and snatches, leaving minimal time for burpees but creating metabolic stress. The 80-second rest prevents full recovery across 9 rounds. While individual movements are manageable, the combination of forced pace, limited recovery, and 9 rounds of anaerobic intervals makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 20-second work intervals demand maximum cycling speed and quick transitions between three different movement patterns to maximize burpee volume.
• Stamina (8/10): High-volume burpees combined with repeated box jumps and snatches will heavily tax muscular endurance, especially in shoulders and legs.
• Power (8/10): Box jumps over and power snatches are explosive movements, while burpees require rapid transitions and jumping power throughout.
• Endurance (7/10): Nine rounds of 20-second intervals with 80-second rest creates significant cardiovascular demand, testing aerobic recovery between high-intensity bursts.
• Strength (4/10): 50/25lb dumbbells provide moderate loading for power snatches, while box jumps and burpees rely primarily on bodyweight strength.
• Flexibility (3/10): Power snatches require overhead mobility and hip flexibility, while burpees demand basic range of motion through multiple planes.

Movements

• Box Jump-Over
• Burpee
• Dumbbell Snatch

Benchmark Notes

This is a 9-round interval workout with 20-second work periods and 80-second rest. Each round consists of 2 box jumps over (24/20), 2 DB power snatch alternating arms (50/25), then max burpees for the remainder of the 20 seconds. Since it's scored as 'Reps', we're counting total repetitions across all movements. Movement breakdown per round: - 2 Box jumps over: ~3-4 seconds (1.5-2 sec per rep) - 2 DB power snatch: ~4-6 seconds (2-3 sec per rep) - Remaining time for burpees: 10-13 seconds = 2-4 burpees (3-4 sec per rep) Total reps per round: 6-8 reps (2 box jumps + 2 snatches + 2-4 burpees) Fatigue considerations: - Rounds 1-3: Full capacity, 7-8 reps per round - Rounds 4-6: Slight fatigue, 6-7 reps per round - Rounds 7-9: Significant fatigue, 5-6 reps per round The 80-second rest periods allow substantial recovery between rounds, minimizing cumulative fatigue compared to continuous work. Elite athletes (L10): 8+7+7+7+6+6+6+5+5 = ~57 reps Median athletes (L5): 6+6+5+5+5+4+4+4+3 = ~42 reps Novice athletes (L1): 4+4+3+3+3+2+2+2+1 = ~24 reps Scaling up by 9 rounds and accounting for the interval format with good recovery, final targets: L10: 378 reps, L5: 270 reps, L1: 162 reps.

Modality Profile

Box Jump-Over and Burpee are bodyweight gymnastics movements (2/3 = 67%), while Dumbbell Snatch is a weightlifting movement with external load (1/3 = 33%). No monostructural cardio movements present.