Workout Description

Why This Workout Is Hard

This workout combines high-skill double-unders with moderate-weight power snatches in a demanding Tabata-style format. The 20-second work windows create intense fatigue accumulation, while the alternating arm requirement on snatches adds coordination complexity under duress. Double-unders become increasingly difficult as grip and coordination deteriorate from the snatches. The 1-minute rest provides some recovery, but 10 rounds creates significant cumulative fatigue that will challenge most athletes' ability to maintain movement quality.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Double unders and power snatches are both explosive movements requiring rapid force production and coordination, making this primarily power-focused.
• Endurance (7/10): Ten rounds of 20-second intervals with 1-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Speed (7/10): 20-second work intervals demand rapid cycling of double unders and quick transitions to maximize reps, emphasizing speed and efficiency.
• Stamina (6/10): Alternating DB power snatches for max reps over 10 rounds will challenge shoulder and grip stamina, especially with limited rest periods.
• Flexibility (6/10): Power snatches demand significant shoulder, hip, and ankle mobility for proper overhead positioning and full range of motion execution.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that requires strength but isn't maximal effort, focusing more on strength endurance than pure strength.

Movements

• Dumbbell Snatch
• Double-Under

Benchmark Notes

This is a 10-round Tabata-style workout with 20 seconds work, 10 seconds transition, and 1 minute rest between rounds. Each round consists of 10 double-unders followed by max DB power snatches (50/35 lbs) alternating arms. Movement breakdown: Double-unders take approximately 5 seconds (0.5 sec per rep in rhythm), leaving 15 seconds for DB snatches. Elite athletes can perform snatches at 2-2.5 sec per rep when fresh, allowing 6-7 reps per round initially. However, fatigue accumulates significantly across 10 rounds despite rest periods. Round 1-3: 6-7 snatches per round (fresh state), Round 4-6: 5-6 snatches (slight fatigue), Round 7-8: 4-5 snatches (moderate fatigue), Round 9-10: 3-4 snatches (high fatigue). Total calculation: 10 double-unders × 10 rounds = 100 DU reps, plus DB snatches. Elite (L9-L10): 26-36 snatches total = 126-136 total reps. Advanced (L6-L8): 20-25 snatches = 120-125 total reps. Intermediate (L4-L5): 15-20 snatches = 115-120 total reps. Novice (L1-L3): 10-15 snatches = 110-115 total reps. The 50/35 lb loading is moderate but becomes challenging under fatigue. No direct anchor match, but this follows similar patterns to high-rep dumbbell work with cardio interference. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), and Dumbbell Power Snatch is a weightlifting movement (external load). Two modalities present, so 50/50 split between Gymnastics and Weightlifting.