Workout Description
21-15-9 reps for time of:
Alternating Dumbbell Snatches (80/55 lb)
Ring Dips
Time cap: 6 minutes
Why This Workout Is Extremely Hard
The 80/55-lb alternating snatch is heavy for 45 reps, and 45 competition-standard Ring Dips inside a six-minute cap require exceptional pressing capacity.
Benchmark Times for Regionals 17.2
- Elite: <4:30
- Advanced: 5:00-5:30
- Intermediate: 6:00-1:18
- Beginner: >0:12
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in heavy alternating Dumbbell Snatches and Ring Dips.
- Speed (8/10): Speed reflects cycle rate, transitions, and the value of moving quickly through heavy alternating Dumbbell Snatches and Ring Dips.
- Power (8/10): Power reflects the need for forceful, fast contractions while completing heavy alternating Dumbbell Snatches and Ring Dips.
- Strength (7/10): Strength reflects the absolute force and loading requirement of heavy alternating Dumbbell Snatches and Ring Dips.
- Flexibility (5/10): Flexibility reflects the usable range of motion needed to perform heavy alternating Dumbbell Snatches and Ring Dips safely and efficiently.
- Endurance (3/10): Endurance reflects the sustained breathing and cardiovascular demand of heavy alternating Dumbbell Snatches and Ring Dips.
Scaling Options
Reduce Dumbbell Snatch load and use an assisted Ring Dip variation that permits the round of 21 without reaching failure.
Scaling Explanation
Maintaining the descending 21-15-9 structure preserves the heavy unilateral pull and pressing interference. The correct scale should allow continuous work inside six minutes.
Intended Stimulus
A high-skill sprint. Dumbbell Snatches should move as steady alternating reps and Ring Dips should be broken early enough to avoid failed lockouts.
Coach Insight
Protect the Ring Dips: planned small sets beat one oversized opening set. Keep the dumbbell close and transition immediately after every successful set.
Benchmark Notes
The workout contains 90 reps and requires the full 42-rep round of 21 as minimum work. L1-L6 rank capped progress through the round of 9. Finishers begin at L7; L10 is 4:30 or faster.
Modality Profile
The rep count splits evenly between Ring Dips and Dumbbell Snatches; gymnastics is slightly more limiting because pressing failure creates longer recovery.
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