Workout Description

Why This Workout Is Hard

This workout combines moderate loads with significant volume (240 total reps) and unilateral movements that challenge both strength and balance. The continuous nature with no built-in rest periods creates substantial fatigue accumulation, especially in grip and shoulders. The alternating sides prevent complete muscle failure but maintain constant tension. Most athletes will complete this in 15-20 minutes but require strategic breaks to manage fatigue.

Benchmark Times for One Arm Bandit

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 240 total reps with moderate load dumbbells challenges muscular endurance, particularly in shoulders, core, and legs through varied positions.
• Endurance (7/10): High volume of continuous work across 3 rounds with compound movements creates significant cardiovascular demand, especially with overhead positions taxing the system.
• Power (7/10): Snatches and power cleans require explosive hip drive and quick transitions under load, though fatigue will impact power output.
• Flexibility (6/10): Overhead positions combined with lunges and unilateral work demand good shoulder, hip, and ankle mobility throughout.
• Speed (6/10): Quick transitions between sides and movements are crucial, but load and volume necessitate measured pacing for sustainability.
• Strength (5/10): Moderate dumbbell loads require strength maintenance through fatigue, especially in overhead positions and unilateral movements.

Movements

• Dumbbell Front Squat
• Dumbbell Power Clean
• Dumbbell Overhead Lunge
• Dumbbell Snatch

Scaling Options

Reduce weight to 35/25 lb or 30/20 lb dumbbells. For newer athletes, substitute dumbbell snatch with single-arm dumbbell clean and press. Replace overhead lunges with front rack lunges if overhead stability is limited. Can reduce to 2 rounds or 8 reps per movement. Alternative: perform as EMOM format - one movement pattern per minute for 16 minutes.

Scaling Explanation

Scale if unable to maintain overhead control for 5+ lunges, if snatch technique breaks down under fatigue, or if unable to keep dumbbell front rack position in squats. Priority is maintaining stable positions and full range of motion. Target time should be 12-18 minutes - scale load or reps if projected to go longer. Athletes should feel local muscle fatigue but maintain technical proficiency throughout.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) focusing on unilateral strength and coordination. Primary challenge is maintaining quality movement patterns under fatigue while managing grip endurance. Tests both strength and metabolic conditioning with emphasis on single-side stability.

Coach Insight

Break this into manageable chunks - treat each side as a mini-set. Don't rush transitions between sides; use them as micro-rest periods. Keep dumbbell close to body during snatches. For lunges, focus on vertical dumbbell path and core stability. During front squats, maintain upright torso and keep elbow high. Common mistake is rushing first round - aim for consistent round times. Consider breaking snatches into 6-4 or 5-5, lunges into 5-5, and keeping cleans and squats unbroken.

Benchmark Notes

This workout is most similar to Isabel (30 snatches) but with additional movements and 3 rounds. Analysis: 1. Base movement times (per round): - DB Snatches (20 total): 2.5s × 20 = 50s - OH Lunges (20 total): 3s × 20 = 60s - Power Cleans (20 total): 2.5s × 20 = 50s - Front Squats (20 total): 2.5s × 20 = 50s Base time per round: 210s 2. Fatigue multipliers: - Round 1: 1.0x = 210s - Round 2: 1.2x = 252s - Round 3: 1.4x = 294s 3. Transitions: - 7 transitions per round × 3 rounds = 21 transitions - Elite: 4s per transition = 84s total - Intermediate: 8s per transition = 168s total - Beginner: 15s per transition = 315s total 4. Total projected times: - Elite (L10): ~840s base + transitions = 6:00-7:00 - Intermediate (L5): ~1000s base + transitions = 10:00-11:00 - Beginner (L1): ~1200s base + transitions = 18:00-20:00 Scaling from Isabel (30 snatch) benchmark but accounting for 4x the volume and additional movements. Elite times are ~3x Isabel due to volume and complexity. Final targets: Male: L10: 6:00-7:00, L5: 10:00-11:00, L1: 18:00-20:00 Female: L10: 8:00-9:00, L5: 12:00-13:00, L1: 20:00-22:00

Modality Profile

All four movements (Dumbbell Snatch, Dumbbell Overhead Lunge, Dumbbell Power Clean, Dumbbell Front Squat) involve external loads with dumbbells, making them weightlifting movements. With no bodyweight or monostructural movements, this is 100% weightlifting.

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