Workout Description

Why This Workout Is Hard

This workout combines high skill movements (double unders, burpee pull-ups) with moderate volume across 12 rounds, creating significant fatigue accumulation. The burpee pull-ups will severely tax grip and shoulders before the DB snatches, while double unders become increasingly difficult as fatigue sets in. The continuous nature with no built-in rest and movement interference makes this substantially harder than individual elements suggest.

Benchmark Times for All is Quiet

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of double unders, burpee pull-ups, and snatches will severely test upper body pulling stamina and grip endurance.
• Endurance (8/10): Twelve rounds of continuous work with no prescribed rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout.
• Power (7/10): Double unders and power snatches are explosive movements, while burpee pull-ups require power for the jump component.
• Flexibility (6/10): Burpee pull-ups demand shoulder mobility, power snatches require overhead flexibility, and double unders need ankle mobility.
• Speed (6/10): Fast cycling through movements and minimal transition time between exercises will be crucial for maintaining intensity.
• Strength (4/10): Moderate dumbbell load and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Double-Under
• Burpee Pull-Up
• Dumbbell Snatch

Benchmark Notes

This is a high-volume chipper with 12 rounds of three movements totaling 288 double unders, 144 burpee pull-ups, and 72 DB power snatches. Movement breakdown: Double unders at 0.5 sec/rep fresh = 12 sec per round initially. Burpee pull-ups are complex, combining burpee (3-4 sec) + pull-up (1-2 sec) = 5-6 sec per rep, so 12 reps = 60-72 sec per round fresh. DB power snatch at moderate load (50/35) = 2.5-3 sec per rep, so 6 reps = 15-18 sec per round fresh. Fresh round time: 12 + 66 + 16.5 = 94.5 sec. With 12 rounds, significant fatigue accumulates. Applying round-based fatigue: Rounds 1-2 (1.0x): 189 sec, Rounds 3-4 (1.15x): 217 sec, Rounds 5-6 (1.25x): 236 sec, Rounds 7-8 (1.4x): 264 sec, Rounds 9-10 (1.7x): 321 sec, Rounds 11-12 (1.9x): 359 sec. Total: 1086 sec base. Adding transitions (3-5 sec between movements, 2-3 movements per round, 12 rounds): ~180 sec. Total estimated time: 1266 sec for intermediate athlete. This is similar to high-volume chippers like Angie (1320-1500 sec L5) but with more technical movements. Scaling from Angie anchor: L10: 840-960 sec, L5: 1320 sec, L1: 1980 sec. The burpee pull-ups and DB snatches add complexity compared to Angie's basic movements, justifying times in the upper range of the Angie benchmark. Final targets - L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00).

Modality Profile

Double-Under and Burpee Pull-Up are gymnastics movements (bodyweight coordination and bodyweight strength), while Dumbbell Snatch is weightlifting with external load. Two gymnastics movements out of three total gives 67% gymnastics, 33% weightlifting.