Workout Description
For time:
50 Dumbbell Snatches (100/70 lb)
50-foot Right-Arm Dumbbell Overhead Walking Lunge (100/70 lb)
50-foot Left-Arm Dumbbell Overhead Walking Lunge (100/70 lb)
50 Dumbbell Snatches (100/70 lb)
Time cap: 10 minutes
Why This Workout Is Very Hard
Heavy, unilateral dumbbell work at 100/70 lb demands high strength, stability, and stamina. The volume (100 snatches plus 100 feet of overhead lunges) under a 10-minute cap forces near-threshold pacing. Technical shoulder stability and bracing under fatigue raise the skill requirement. Most intermediate athletes will flirt with the cap; advanced athletes finish with tight splits.
Benchmark Times for Regionals 17.2
- Elite: <6:00
- Advanced: 6:30-7:00
- Intermediate: 7:30-8:00
- Beginner: >10:00
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): The 100/70 lb dumbbell requires substantial single-arm pulling and overhead stability strength, especially late in the workout under fatigue.
- Stamina (7/10): Sustained shoulder, hip, and core output across 100 heavy snatches and 100 feet of overhead lunges taxes muscular endurance significantly.
- Power (7/10): Snatches demand explosive hip extension and crisp turnover; power output must be repeated under fatigue to maintain pace.
- Speed (6/10): Fast singles or small sets on snatches and steady, unbroken lunge segments reward efficient transitions and quick cycling without sloppy reps.
- Flexibility (5/10): Solid shoulder flexion, thoracic extension, and hip mobility are needed to maintain stable overhead positions during walking lunges.
- Endurance (4/10): Short time domain with no monostructural element. Heart rate spikes and stays high, but work is limited by local fatigue more than pure aerobic capacity.
Scaling Options
Scale to: DB 70/50 lb with overhead lunges as written • DB 50/35 lb with front-rack walking lunges • DB 35/25 lb with overhead lunges and reduce snatches to 35-35
Scaling Explanation
These options keep the structure and unilateral intent while adjusting load or lunge difficulty so athletes can move steadily and finish near the intended time domain.
Intended Stimulus
Heavy, fast, and composed. Strong athletes should move with quick singles or small sets on snatches, then steady, unbroken 50-foot overhead lunges per arm. Heart rate is high, shoulders and midline are the limiter. Aim to keep transitions crisp and technique tight while pushing the pace without failing reps.
Coach Insight
Open with fast singles or disciplined sets you can sustain; avoid redlining in the first 50 snatches. Lunge segments should be unbroken—set your rack, brace, and go.
The one tip: lock the rib cage down during overhead lunges. Stable midline prevents shoulder drift and no-reps.
Common mistakes: overgripping the dumbbell, soft overhead position, and resting too long between early snatches.
Benchmark Notes
Use these times to gauge pacing and scaling. Beginners will press the cap, intermediates finish around 8–9 minutes, and advanced athletes land near 6–7 minutes. If you’re outside your target bracket, reduce load or lunge standard to preserve the intended stimulus.
Modality Profile
This event is pure weightlifting: heavy dumbbell snatches and overhead walking lunges. No monostructural cardio or gymnastics elements appear, so the entire stimulus comes from loaded, unilateral work and the ability to move weight efficiently.
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