Workout Description

Why This Workout Is Hard

Moderate loading with high total reps (90 dumbbell snatches and 90 burpees) makes this a taxing couplet. Movement skill is basic, but the large sets and descending format push sustained pacing and breathing under fatigue. Average athletes will fight the clock; advanced athletes can finish well under the cap with efficient cycling and steady burpees.

Benchmark Times for Open 24.1

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pressing and hip extension endurance for 180 total reps. Grip and posterior chain must repeatedly produce submax efforts without long breaks.
• Endurance (7/10): Sustained breathing under steady, cyclical work. Heart rate stays elevated throughout with minimal rest windows, especially during long burpee sets.
• Speed (6/10): Fast but controlled cycling on snatches and consistent burpee cadence. Quick transitions between movements improve times significantly.
• Power (6/10): Snatches reward crisp hip drive. Too much power output early can spike fatigue; efficient pop is key to maintain speed late.
• Strength (3/10): Load is moderate; most athletes are limited by conditioning, not max strength. Single-arm overhead control still demands basic strength.
• Flexibility (2/10): Standard ROM: floor-to-overhead and burpee chest-to-deck. No extreme mobility, but stable overhead and neutral spine positions matter.

Scaling Options

Scale to: 35/20 lb dumbbell • Reduce to 15-12-9 per arm (with matching burpees) • Lateral burpees to step-over or standard burpees without a two-foot jump

Scaling Explanation

These options keep the stimulus aerobic and continuous by reducing loading, total volume, and jump impact while preserving the couplet’s flow and time domain.

Intended Stimulus

A gritty, steady grind that tests your engine more than your strength. Aim for unbroken snatch sets with smooth, controlled reps and a deliberate, non-stop burpee cadence. It should feel uncomfortable early but always manageable, with pace discipline that lets you finish strong rather than blow up in the first 21s.

Coach Insight

Open at 80–85% effort. Hold a sustainable burpee pace you can match across all rounds and keep snatches unbroken with minimal setup time. One tip: Breathe at the top of each snatch and step into your next rep—no wasted motion. Avoid sprinting the first 21s, sloppy transitions, and switching hands mid-set—stick to the plan.

Benchmark Notes

Times are set so newer athletes likely hit the cap, while experienced athletes finish between 8:30–12:00. If you’re around 11:30, you’re on track. Sub-9:00 indicates advanced capacity; sub-7:30 is elite. Use these to pick pace and scaling that keep you moving with minimal rest.

Modality Profile

This is a two-movement couplet with time split slightly in favor of gymnastics: burpees typically take longer per rep than dumbbell snatches. No pure monostructural element is present. Weightlifting is substantial due to 90 single-arm snatches cycling from floor to overhead.

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