Workout Description

Why This Workout Is Hard

This workout combines two demanding movements in an ascending ladder with no built-in rest over 14 minutes. Burpee lateral box jumps are highly fatiguing and tax the legs/lungs, while 50/35lb DB power snatches require significant power output. The continuous nature prevents recovery, and by later rounds (10+ reps each), the volume becomes substantial. The combination of high metabolic demand, moderate loading, and extended time domain creates significant fatigue accumulation that will challenge most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume burpee box jumps and DB snatches with ascending ladder format will severely test muscular endurance in legs, shoulders, and core.
• Endurance (8/10): A 14-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the time domain.
• Power (7/10): Both movements are highly explosive - DB snatches require hip drive and overhead power, box jumps demand rapid force production.
• Flexibility (6/10): DB snatches require overhead mobility and hip flexibility, while burpee box jumps demand ankle, hip, and thoracic spine range of motion.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though fatigue will limit speed as rounds progress significantly.
• Strength (4/10): 50/35lb DB snatches provide moderate loading, while burpee box jumps rely primarily on bodyweight strength with some explosive demands.

Movements

• Dumbbell Snatch
• Burpee Lateral Box Jump

Benchmark Notes

This is a 14-minute AMRAP with an ascending ladder pattern: 2-2, 4-4, 6-6, 8-8, etc. of Burpee Lateral Box Jumps and Alternating DB Power Snatch. Each round increases by 2 reps per movement. Movement Analysis: - Burpee Lateral Box Jump (24/20): ~4-5 sec per rep (burpee + lateral jump over box) - DB Power Snatch (50/35): ~2.5-3 sec per rep alternating Round Breakdown: Round 1 (2+2=4 reps): ~18-20 sec Round 2 (4+4=8 reps): ~32-36 sec Round 3 (6+6=12 reps): ~48-54 sec Round 4 (8+8=16 reps): ~68-76 sec Round 5 (10+10=20 reps): ~88-98 sec Round 6 (12+12=24 reps): ~112-124 sec Round 7 (14+14=28 reps): ~140-156 sec With transitions (3-5 sec between movements) and fatigue multipliers (1.1x by round 3, 1.2x by round 5, 1.3x by round 7), elite athletes should complete 6-7 full rounds plus partial round 8, totaling ~220-240 reps. Average athletes will complete 4-5 rounds (~140-160 reps), while beginners may only finish 2-3 rounds (~60-80 reps). The ascending ladder creates significant fatigue accumulation, with later rounds taking disproportionately longer. The combination of high-intensity burpee box jumps with moderate-load DB snatches creates both cardiovascular and muscular endurance demands. Final targets: L10: 220+ reps, L5: 140 reps, L1: 60 reps

Modality Profile

Two movements: Burpee Lateral Box Jump (gymnastics bodyweight movement) and Dumbbell Power Snatch (weightlifting external load movement). Equal split between gymnastics and weightlifting modalities.