Workout Description

Why This Workout Is Hard

Two simple movements but with very high volume and a tight cap. Athletes tackle 150 alternating dumbbell snatches and 75 burpee box jump-overs, demanding sustained pacing near threshold. The load is moderate and unilateral, but combined with the burpee box work it becomes a full-body grinder that challenges breathing, midline, and hip stamina for 12–20 minutes.

Benchmark Times for Open 17.1

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep hip hinge and burpee volume require muscular endurance of posterior chain, shoulders, and midline to keep form and cadence late in the workout.
• Endurance (7/10): Breathing and heart rate are elevated continuously; success depends on sustained aerobic output across 12–20 minutes with minimal rest between reps and transitions.
• Speed (5/10): Faster cycle rates and quick but controlled transitions pay off, yet pacing must be conservative early to avoid blow-ups in later sets.
• Power (5/10): Snatches benefit from explosive hip drive, but the time domain shifts emphasis toward sustainable power instead of maximal explosiveness.
• Strength (3/10): Load is moderate and submaximal; strength is not limiting unless athlete struggles to stabilize the dumbbell overhead repeatedly under fatigue.
• Flexibility (2/10): Requires standard shoulder flexion and hip mobility for safe snatches and box mechanics; no advanced range-of-motion demands beyond baseline positions.

Scaling Options

Scale to: DB 35/20 lb (or load you can cycle unbroken) • 20/16 in box height or step-overs allowed • Snatches 8-16-24-32-40 with 12 BBJO each

Scaling Explanation

These options reduce load, height, and total volume to preserve the intended steady grind and near-threshold breathing while keeping movement patterns and time domain similar.

Intended Stimulus

A sustained, near-threshold grind. You should move almost nonstop with controlled breathing, smooth snatch mechanics, and repeatable burpee box footwork. The early rounds feel manageable; the 40–50 snatch sets test your pacing. Athletes should finish with a strong push, not a sprint that blows up halfway.

Coach Insight

Pace the first three snatch sets; break briefly before you need to, then push the 40–50 sets. One tip: lock in a burpee box rhythm—same steps every time—to protect heart rate and transitions. Common mistakes: opening too hot, sloppy snatch paths that spike fatigue, and inconsistent box footwork that wastes seconds and breath.

Benchmark Notes

Use the descending times as finish targets from beginner (20:00 cap) to elite (12:00). If you’re near L5–L6, plan to finish around 15–16 minutes. Missed caps aren’t fails—just a sign to reduce load or volume next time to maintain intended intensity.

Modality Profile

The workout splits time between high-volume burpee box jump-overs (gymnastics) and alternating dumbbell snatches (weightlifting). Although reps favor snatches, the slower cadence of burpee box work typically consumes slightly more time, yielding an approximately 55% gymnastics and 45% weightlifting mix.

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These WODs similar to Open 17.1 share comparable training demands, time domains, and movement patterns.