Workout Description
4 Rounds for Time:
10 One-Arm Dumbbell Snatches (100/70 lbs)
100 meter Sprint
Why This Workout Is Very Hard
Short, high-power couplet with a very heavy unilateral dumbbell snatch and all-out 100 m sprints. The load demands significant strength and bracing while still cycling quickly. Volume is low but intensity is high, and transitions are minimal. Most intermediate athletes will need to scale the dumbbell to preserve the sprint stimulus and safe mechanics.
Benchmark Times for Regionals 12.3
- Elite: <3:20
- Advanced: 4:00-4:30
- Intermediate: 5:15-6:00
- Beginner: >12:00
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Explosive hip drive on snatches and maximal sprinting make this a power-dominant test with high force production and speed.
- Speed (9/10): Fast cycling and quick transitions are rewarded. The workout favors athletes who can maintain high turnover under load.
- Strength (6/10): The 100/70 lb dumbbell requires notable pulling and overhead strength, especially to keep positions crisp under fatigue.
- Stamina (5/10): Forty heavy unilateral snatches tax grip, midline, and shoulder stamina across four rounds without excessive volume.
- Endurance (3/10): Short duration with pure sprints. Cardio demand is present but brief; recovery systems are stressed more than long aerobic capacity.
- Flexibility (2/10): Standard ranges (hip hinge, overhead lockout). Mobility helps efficiency but is not a limiting factor for most athletes.
Scaling Options
Scale to: 10 DB Snatches (70/50 lb) • 10 DB Snatches (50/35 lb) • 8 DB Snatches/round (100/70 lb)
Scaling Explanation
Adjusting load or reps preserves the sprinty, unbroken intent so athletes can move fast, maintain mechanics, and keep the couplet’s high-power feel.
Intended Stimulus
Fast and intense. You should attack each 100 m as a hard sprint and keep the dumbbell snatches unbroken with crisp, powerful reps. Rest only briefly before lifting if needed. The goal is high output, minimal transitions, and maintaining form while breathing hard. It should feel like a power sprint more than a grind.
Coach Insight
Pace the first round at 90% and build. Snatches should be unbroken—if you can’t do that, scale the load.
Biggest tip: set your back and keep the bell close; don’t yank. Use hips, punch to lockout, and switch hands low.
Avoid jogging the runs, soft lockouts, and sloppy setups. Small, efficient steps to and from the dumbbell save seconds.
Benchmark Notes
Times assume unbroken but controlled snatches and true 100 m sprints. Beginners may need multiple breaks and deliberate setup, while advanced athletes cycle fast and minimize transitions. Use these tiers to pick a scale that lets you move fast and finish near the middle levels without redlining too early.
Modality Profile
Two modalities: weightlifting (heavy dumbbell snatch) and monostructural (100 m sprint). Time will skew toward the snatches as fatigue accumulates, making weightlifting the larger share, while the sprints remain a potent but shorter time slice each round.
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