Workout Description

Why This Workout Is Medium

This 12-minute AMRAP combines moderate loads (50/35 DBs, bodyweight box jumps and pull-ups) with manageable volume. The repeating pattern of box jumps → snatches → pull-ups → snatches creates natural micro-recovery between movement transitions. While dumbbell snatches demand coordination and the pull-ups add grip fatigue, the 12-minute window prevents extreme volume accumulation. Average athletes will complete 4-5 rounds, experiencing fatigue but not hitting the breaking point of harder benchmarks like Fran or Cindy.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep volume across multiple movement patterns challenges muscular endurance. Repeated box jumps, power snatches, and pull-ups accumulate fatigue, requiring sustained muscular output over 12 minutes.
• Power (8/10): Box jumps and power snatches are inherently explosive movements requiring rapid force generation. The AMRAP format incentivizes fast, powerful reps to maximize rounds completed.
• Endurance (7/10): 12-minute AMRAP demands sustained cardiovascular output with minimal rest. Continuous cycling through movements maintains elevated heart rate throughout, testing aerobic capacity and work capacity.
• Speed (7/10): AMRAP structure demands quick movement cycling and minimal transition time. Athletes must balance explosive power with rapid rep execution to accumulate volume within 12 minutes.
• Strength (6/10): Moderate loads (50/35 DB) and bodyweight pull-ups require meaningful force production. Not maximal strength, but sufficient load to demand strength contribution alongside endurance.
• Flexibility (4/10): Box jumps and power snatches require moderate shoulder and hip mobility. Pull-ups demand shoulder range of motion. Basic positions sufficient; no extreme mobility demands present.

Movements

• Alternating Dumbbell Snatch
• Box Jump
• Pull-Up

Modality Profile

Box Jump (Gymnastics - bodyweight plyometric), Alternating Dumbbell Snatch (Weightlifting - external load), Pull-Up (Gymnastics - bodyweight). 2 of 3 movements are Gymnastics, 1 of 3 is Weightlifting.