Workout Description

Why This Workout Is Hard

The 22-minute AMRAP format creates significant cumulative fatigue with no built-in rest. Man Makers are particularly taxing as they combine multiple movements under load. The dumbbell movements target similar muscle groups (shoulders, core, legs) and the 20 burpees between them prevent recovery. While individual elements aren't extreme, the continuous nature and movement interference make this a challenging combination for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 22-minute AMRAP with compound movements and burpees creates significant cardiovascular demand. The dumbbell work and burpees maintain elevated heart rate throughout.
• Stamina (7/10): High-rep dumbbell movements combined with burpees test muscular endurance, particularly in shoulders, core, and legs across multiple rounds.
• Speed (7/10): Quick transitions between movements and efficient cycling of dumbbell work is crucial for maximizing rounds in the time cap.
• Flexibility (6/10): Dumbbell snatches and man makers require good overhead mobility. Front rack position and burpees demand decent hip and shoulder flexibility.
• Power (5/10): Dumbbell snatches are explosive movements, while man makers blend power and strength. Other movements are more endurance-focused.
• Strength (4/10): Moderate dumbbell loads challenge strength, especially in man makers and front squats, but not maximal. Focus is on sustained work.

Movements

• Burpee
• Dumbbell Front Squat
• Dumbbell Snatch
• Man Maker

Scaling Options

Weight Modifications: Scale dumbbell to 15/10kg if unable to maintain form or if grip fails frequently. Movement Substitutions: Replace dumbbell snatch with single-arm dumbbell clean and press; substitute man makers with dumbbell renegade rows + push-ups; modify burpees to step-back version; front squats can be done with goblet hold position. Volume Options: Reduce burpees and front squats to 15 reps each; consider 3 man makers instead of 4. Time Domain: Can be reduced to 15 minutes for beginners while maintaining movement pattern practice.

Scaling Explanation

Scale if you cannot perform 5+ unbroken dumbbell snatches with good form at prescribed weight, or if man makers cause significant form breakdown. Priority is maintaining proper movement patterns and consistent work rate throughout all 22 minutes. Athletes should be able to complete 6-8 rounds while keeping heart rate in control. Scale to maintain intended stimulus of steady work rather than short bursts with long breaks. Target effort level should feel like 7/10 - challenging but sustainable.

Intended Stimulus

Moderate-length oxidative-glycolytic workout (22 minutes) designed to test muscular endurance and grip stamina. Primary focus is on maintaining consistent output with single dumbbell movements while managing fatigue. The combination of technical movements (snatches) with grinding movements (man makers, squats) creates both a skill and conditioning challenge. Heart rate will stay elevated but manageable throughout.

Coach Insight

Break up dumbbell snatches into sets of 6-8 from the start, alternating arms every 2-3 reps to manage grip fatigue. Man makers should be done as singles or doubles - don't rush these. For burpees, aim for consistent 5-rep sets at a sustainable pace. Front squats can be larger sets early (10+) but expect to break into sets of 5 later. Key is maintaining steady movement rather than sprinting and burning out. Transitions between movements should be quick but controlled. Watch for form breakdown on snatches and man makers as fatigue sets in.

Benchmark Notes

Analysis based on Cindy (AMRAP 20) anchor with adjustments: 1. Base movement times (fresh): - DB Snatch: 2.5s × 22 = 55s - Man Makers: 12s × 4 = 48s - Burpees: 3.5s × 20 = 70s - DB Front Squats: 2.5s × 20 = 50s Base round time: 223s (3:43) Transitions between movements: ~5s × 3 = 15s Total ideal round time: 238s (3:58) Fatigue factors: - Grip fatigue from snatches impacts man makers - Burpees after man makers is especially taxing - Front squats benefit from being last Compared to Cindy anchor (20 min AMRAP): - Cindy L10 = 25-30 rounds - This workout is ~15% longer (22 min) - Movement complexity and loading is higher - Expect ~70% of Cindy round count Projected targets (male/female): L10: 8.6/7.6 rounds L5: 6.0/5.3 rounds L1: 3.2/2.8 rounds

Modality Profile

Of the 4 movements: Burpee (G), DB Front Squat (W), DB Snatch (W), Man Maker (W). 1 movement is gymnastics (bodyweight), 0 are monostructural, and 3 are weightlifting (using external load). This gives a 25/0/75 split.

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