Workout Description

Why This Workout Is Hard

While the individual movements and loads are moderate, the EMOM format with 21 total reps creates significant time pressure (~45-50 seconds of work with minimal rest). The progression after 10 rounds adds volume when already fatigued. The combination of thrusters and burpees taxes the same energy systems, while snatches require technique maintenance under increasing fatigue.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): EMOM format with compound movements creates sustained cardiovascular demand. Adding reps after 10 rounds increases heart rate and aerobic challenge significantly.
• Speed (8/10): EMOM format forces quick transitions and fast movement cycling to complete work within each minute.
• Stamina (7/10): Multiple movement patterns targeting different muscle groups with increasing volume tests local muscular endurance, especially shoulders and legs.
• Power (7/10): Power snatches and explosive thrusters require significant power output, while burpees add explosive elements.
• Flexibility (6/10): Thrusters and power snatches demand good mobility in ankles, hips, shoulders, and thoracic spine.
• Strength (4/10): Moderate dumbbell loads require strength endurance, but weights aren't heavy enough to be primarily strength-focused.

Movements

• Dumbbell Snatch
• Burpee

Scaling Options

Weight Modifications: 35/25 lb dumbbells, or 25/15 lb for beginners. Movement Options: Regular squats instead of thrusters, single-arm dumbbell clean and press instead of snatches, step-out burpees instead of jump burpees. Volume Options: Cap at 10 rounds (no rep increase), or start with 5 reps of each movement. Time Option: Set a 15-20 minute time cap for newer athletes. Consider keeping rep scheme constant rather than increasing after 10 rounds for intermediate athletes.

Scaling Explanation

Scale if you cannot perform 10 unbroken dumbbell thrusters at prescribed weight with good form, or if burpees take more than 15 seconds to complete 7 reps when fresh. The goal is to maintain consistent movement through each minute with 10-15 seconds rest. Athletes should be able to complete at least 10 rounds before rep increase. Priority is maintaining power output and proper mechanics throughout - scale load or movements if form deteriorates significantly. Target effort should feel sustainable for first 10 rounds (7/10 RPE) before becoming challenging with added reps.

Intended Stimulus

Moderate-to-long aerobic conditioning piece (20+ minutes) with an increasing volume challenge. Primary energy system is oxidative with glycolytic spikes. The workout tests muscular endurance, power endurance, and mental toughness as fatigue accumulates. The increasing rep scheme after 10 rounds creates a 'breaking point' that tests capacity under fatigue.

Coach Insight

Start at a sustainable 40-45 second pace per round to leave 15-20 seconds rest. Minimize transitions between movements. For thrusters, maintain upright torso and full hip extension. For snatches, keep dumbbell close to body and punch up aggressively. On burpees, stay controlled but efficient - no need to jump high. Break up work early (4-3 on thrusters/snatches) even if you feel fresh. After round 10, the extra reps will demand more strategic breaks (5-3 or 4-4 patterns). Watch for form degradation on thrusters as fatigue sets in.

Benchmark Notes

Analysis based on EMOM format with increasing rep scheme: Base movement times (fresh): - DB Goblet Thruster (50/35): 2.5s/rep - DB Power Snatch: 2.5s/rep - Burpee: 3.5s/rep Rounds 1-10 (21 reps total per round): - 7 thrusters: 17.5s - 7 snatches: 17.5s - 7 burpees: 24.5s Total work time ~40s leaving 20s rest Rounds 11+ (24 reps per round): - 8 thrusters: 20s - 8 snatches: 20s - 8 burpees: 28s Total work time ~48s leaving only 12s rest Fatigue factors: - Rounds 1-5: 1.0x - Rounds 6-10: 1.2x - Rounds 11+: 1.4x + diminishing rest This is most similar to Cindy in structure (AMRAP with 3 movements). Using Cindy's L10 (25-30 rounds) as anchor, but adjusting down due to: - Heavier loading (DB vs bodyweight) - More complex movements - Forced 1-minute intervals - Rep increases after round 10 Projected performance levels: L10 (Elite): 24+ rounds L5 (Intermediate): 16 rounds L1 (Beginner): 8 rounds Female performance adjusted down 2-3 rounds due to heavier relative loading of the dumbbells.

Modality Profile

Of the 3 movements: Burpee is Gymnastics (G), while DB Goblet Thruster and DB Snatch are both Weightlifting (W) since they use external loads. With 2 weightlifting movements and 1 gymnastics movement, this creates a 70/30 split between W and G, with no monostructural movements present.