Workout Description

Why This Workout Is Hard

Three fast rounds blend bodyweight burpees with moderate-to-heavy dumbbell work. Movement complexity averages high (burpee, DB snatch, and DB thruster), while the intended 8–12 minute finish window keeps intensity elevated. Work density is moderate for the time domain, but the combination of hinging and pressing under fatigue drives a sustained, challenging pace characteristic of a hard benchmark.

Benchmark Times for Ellen

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total of 159 reps with repeated hinging and pressing patterns tests muscular endurance, especially shoulders, legs, and midline, across three rounds with limited opportunities to rest.
• Speed (7/10): Quick, efficient cycling and short transitions drive success. The workout favors a brisk pace with minimal breaks rather than grinding singles or long rest intervals.
• Power (6/10): DB snatches and thrusters reward powerful hip drive and fast turnover. Athletes who can explosively cycle reps will reduce time significantly, especially on snatches.
• Endurance (5/10): Primarily a short-time-domain effort that taxes breathing with continuous burpees and fast dumbbell cycles. Cardio demand is significant but not the main limiter for well-conditioned athletes.
• Strength (4/10): Strength is secondary to stamina, but two 50 lb dumbbells for thrusters demand solid pressing and squatting strength to maintain unbroken or near-unbroken sets under fatigue.
• Flexibility (3/10): Requires adequate shoulder, thoracic, and front rack mobility for stable overhead positions and clean squat depth, but no extreme range-of-motion skills are required.

Scaling Options

Scale to: 35/20 lb DBs • 15 burpees per round • Single-dumbbell thrusters (one bell at 35/20 lb)

Scaling Explanation

These options lower loading and/or reps while preserving the triplet’s fast pace, overhead demand, and pressing stamina so athletes can keep moving with minimal rest.

Intended Stimulus

Fast and intense. Push a steady-but-urgent pace on burpees, then attack snatches in quick, crisp reps. Aim for 1–2 sets on thrusters each round. Heart rate will climb early and stay high. Move efficiently, breathe deliberately, and keep transitions tight to finish within 8–12 minutes.

Coach Insight

Pace round one at 85–90%, then hold. Keep burpees smooth, not sloppy, to save the shoulders for thrusters. Big tip: Protect the thrusters—plan 1–2 sets and commit. If you drop, get back on the bells within five seconds. Common mistakes: Oversprinting burpees, poor DB transitions, and letting thruster breaks balloon. Set stance and breathe before each set.

Benchmark Notes

These time targets range from beginner to elite. If you’re newer, aim to finish by 15 minutes. Intermediate athletes should target 10–12 minutes, and advanced athletes sub-9. Use these splits to pick weights and rep strategies that let you move steadily with minimal rest.

Modality Profile

This is a mixed triplet with no monostructural element. About 38% of reps are gymnastics (burpees). The remaining 62% come from weightlifting with a single dumbbell snatch and a challenging pair of dumbbell thrusters, making loading and cycling efficiency central.

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