Workout Description

Why This Workout Is Hard

Six rounds combine 48 loaded step-overs, 72 dumbbell snatches, and 288 double-unders. Repeated grip and leg work makes rope consistency harder as the workout progresses, so a single weak station can turn the twenty-minute cap into a constraint.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Forty-eight loaded step-overs and 72 snatches tire the legs and grip before the final sets of double-unders.
• Endurance (7/10): Repeated trips through three stations demand steady aerobic recovery while the athlete continues moving for up to twenty minutes.
• Speed (6/10): Efficient snatch hand changes, smooth rope sets, and short transitions separate faster finishers across eighteen stations.
• Power (5/10): Hip extension drives the dumbbell overhead, and double-unders require repeated spring from the ankles while the legs fatigue.
• Strength (4/10): The paired dumbbells make step-overs a meaningful loaded effort, though the workout primarily tests repeated submaximal work.
• Flexibility (3/10): Stepping onto the box and reaching overhead for snatches require usable hip and shoulder range without extreme positions.

Movements

• Dumbbell Snatch
• Dumbbell Box Step Over
• Double-Under

Scaling Options

Official scaled athletes use 35-lb dumbbells for men and 20-lb dumbbells for women, a 20-inch box, and 48 single-unders per round.

Scaling Explanation

Reduce the load or use single-unders when the step-overs force repeated stops or the rope becomes a skill practice. Preserve six rounds and consistent transitions.

Intended Stimulus

A repeatable triplet at a sustainable pace. Keep round times close and leave enough coordination to make the final rope sets without repeated trips.

Coach Insight

Step over deliberately with the dumbbells hanging at your sides, then settle the rope before jumping. A brief planned pause is usually cheaper than several rushed double-under misses.

Benchmark Notes

Reasoned from Open 17.1's loaded snatches and box work, with Annie anchoring rope speed. Each round has 68 reps and the total is 408; capped thresholds are 136, 240, and 340, with finishers starting at L5 at the 20-minute cap. An 18:00 score is L5 for men and L6 for women: roughly 45 seconds for step-overs, 45 for snatches, 55 for the rope, and 35 for breaks/transitions per round. Male L10 at 10:00 requires six 100-second rounds; female L10 is 11:30.

Modality Profile

Two loaded movements and one gymnastics movement give approximately 70% weightlifting and 30% gymnastics by unique movement count.

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