Workout Description

Why This Workout Is Medium

The DB snatches at 50/35 are moderate weight with only 6 reps, allowing good recovery. The EMOM format provides 40-50 seconds rest between rounds, preventing significant fatigue accumulation. Push-ups and sit-ups are fundamental bodyweight movements that most can perform well. While 16 minutes creates some volume, the alternating pattern and built-in rest keeps this manageable for average CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume push-ups and sit-ups to failure every minute will severely test upper body and core muscular endurance capabilities.
• Endurance (7/10): 16-minute EMOM with continuous work creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout duration.
• Speed (7/10): EMOM format demands quick transitions and efficient movement cycling to maximize reps within each minute's time constraint.
• Flexibility (6/10): DB snatches require full overhead mobility and hip flexibility, while sit-ups demand spinal flexion range of motion.
• Power (6/10): Alternating DB snatches are explosive hip-driven movements requiring significant power output, especially when fatigued from max rep sets.
• Strength (4/10): Moderate dumbbell weight for snatches provides some strength demand, but bodyweight movements dominate the overall strength requirement.

Movements

• Push-Up
• Sit-Up
• Dumbbell Snatch

Benchmark Notes

This is a 16-minute EMOM with alternating movements: DB alternating snatches (6 reps) plus max push-ups on odd minutes, DB snatches (6 reps) plus max sit-ups on even minutes. Total score is combined reps of push-ups and sit-ups over 8 rounds each. Movement breakdown per minute: - 6 DB alternating snatches (50/35): ~12-18 seconds for elite, 18-25 seconds for intermediate, 25-35 seconds for novice - Remaining time for max reps: Elite gets 42-48 seconds, intermediate gets 35-42 seconds, novice gets 25-35 seconds Push-up capacity per minute (fresh state): - Elite: 25-30 reps in 45 seconds - Intermediate: 15-20 reps in 40 seconds - Novice: 8-12 reps in 30 seconds Sit-up capacity per minute (fresh state): - Elite: 30-35 reps in 45 seconds - Intermediate: 20-25 reps in 40 seconds - Novice: 12-15 reps in 30 seconds Fatigue considerations over 8 rounds each: - Rounds 1-2: 100% capacity - Rounds 3-4: 90-95% capacity (slight fatigue) - Rounds 5-6: 80-85% capacity (moderate fatigue) - Rounds 7-8: 70-75% capacity (significant fatigue) Total rep calculations: Elite (L9-L10): 8 rounds push-ups averaging 22 reps + 8 rounds sit-ups averaging 28 reps = 176 + 224 = 400 total, but accounting for DB snatch time constraints: ~280-300 reps Intermediate (L5): 8 rounds push-ups averaging 15 reps + 8 rounds sit-ups averaging 20 reps = 120 + 160 = 280 total, with time constraints: ~200 reps Novice (L1-L2): 8 rounds push-ups averaging 8 reps + 8 rounds sit-ups averaging 12 reps = 64 + 96 = 160 total, with time constraints: ~120-140 reps This workout is similar to high-volume bodyweight endurance tests. The EMOM format provides forced rest but limits max rep potential per round. The combination of upper body (push-ups) and core (sit-ups) creates cumulative fatigue across both movement patterns. Final targets: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps

Modality Profile

3 movements total: Dumbbell Snatch (W), Push-Up (G), Sit-Up (G). Two gymnastics movements (67%) and one weightlifting movement (33%).