Workout Description

Why This Workout Is Hard

A short, fast couplet with 90 total reps. Density is moderate for a typical 4–7 minute finish, but complexity averages advanced (dumbbell snatch + over-dumbbell burpee) and the 5–12 minute time domain scores well. After the 21-15-9 modifier (×0.95), the computed score lands solidly in the Hard range—high breathing rate, notable grip fatigue, yet broadly accessible.

Benchmark Times for 18.0

• Elite: <3:00
• Advanced: 4:00-5:00
• Intermediate: 5:30-6:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast cycling, tight transitions, and rapid but repeatable reps are key; sprinty feel with a premium on maintaining turnover.
• Stamina (7/10): Repeated hip extension and floor-to-standing cycles accumulate quickly across 90 reps, demanding sustainable muscle output without long breaks.
• Endurance (6/10): Breathing stays high throughout with limited rest opportunities, but the total duration is short, emphasizing fast aerobic power over long-range endurance.
• Power (6/10): Explosive hip drive on each dumbbell snatch and aggressive burpee pop-up reward powerful, crisp mechanics.
• Strength (3/10): Loads are light-to-moderate relative to most athletes; the limiter is not max strength but the ability to move consistently under fatigue.
• Flexibility (2/10): Basic ranges only: safe back position for hinging, full extension, and consistent burpee standards; no extreme mobility requirements.

Scaling Options

Scale to: 21-15-9 DB snatch 35/20 lb + over-DB burpees • 15-12-9 at RX load • Standard burpees (no jump-over) or step-overs with light DB

Scaling Explanation

Lighter loads, reduced reps, or removing the jump-over preserve the stimulus—steady cycling, elevated heart rate, and minimal rest—while matching each athlete’s capacity and movement quality.

Intended Stimulus

Fast and intense. This should feel like a hard, breathy push where you stay moving almost the entire time. Grip and posterior chain will burn, but you should avoid long rests. Aim for unbroken-to-big sets on snatches, steady singles if needed, and smooth, consistent burpee rhythm. Finish feeling like you emptied the tank in the last 9.

Coach Insight

Open with control on the 21s, then accelerate. Break snatches early if form slips, but minimize rest between sets. The one tip: lock in a non-stop burpee cadence—no pauses on the floor or at the top. Common mistakes: yanking the dumbbell with the arm, letting it drift forward, sloppy transitions, and sprinting the first 10 reps then crashing.

Benchmark Notes

These finish-time tiers span from beginner (15–16 minutes) to elite (3:00–3:15). Most intermediate athletes should target 6–8 minutes, while advanced aim for 4–5 minutes. Use these ranges to choose a loading and pace that keep you moving with minimal rest and consistent standards.

Modality Profile

Half of the work is bodyweight (over-dumbbell burpees), and half is weightlifting (single-arm dumbbell snatch). There is no monostructural element. The session alternates evenly between gymnastics-style movement and loaded hip extension, producing a balanced but very metabolic couplet.

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