Workout Description

Why This Workout Is Hard

The 2-minute time cap creates intense pressure to move fast through challenging movements. 135/95lb reverse lunges require significant leg strength, immediately followed by max DB snatches when already fatigued. The combination of heavy loading, time pressure, and movement interference (legs to shoulders) with minimal rest creates substantial fatigue accumulation. Most athletes will struggle with the prescribed weights under this time constraint.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders, lunges, and max rep snatches over multiple rounds will heavily tax muscular endurance, especially grip and shoulders.
• Speed (8/10): 2-minute time caps force rapid transitions and high cycling rates on all movements to maximize reps, especially during the AMRAP portion.
• Endurance (7/10): Four 2-minute high-intensity intervals with 1-minute rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between rounds.
• Power (7/10): Double unders are explosive jumping movements, DB snatches require hip drive and explosive overhead extension, creating significant power demands.
• Strength (6/10): 135/95lb reverse lunges and 50/35lb DB snatches require moderate strength levels, particularly for unilateral leg strength and overhead positioning.
• Flexibility (4/10): Double unders require ankle mobility, reverse lunges demand hip and ankle flexibility, DB snatches need overhead and hip mobility.

Movements

• Double-Under
• Reverse Lunge
• Dumbbell Snatch

Benchmark Notes

This workout is scored by total reps of Alt DB Snatches across 4 rounds, with each round having a 2-minute cap followed by 1 minute rest. Let me break this down movement by movement: Round Structure Analysis: - 30 Double Unders: Elite ~15 sec, Intermediate ~20-25 sec, Recreational ~30-40 sec - 10 Alt Reverse Lunges (135/95): Elite ~20 sec, Intermediate ~25-30 sec, Recreational ~35-45 sec - Remaining time for MAX Alt DB Snatches (50/35): This is where all scoring happens Time Available for DB Snatches per round: - Elite: 120 - 35 = 85 seconds - Intermediate: 120 - 50 = 70 seconds - Recreational: 120 - 80 = 40 seconds DB Snatch pace (50/35 lb): Elite ~1.5 sec/rep, Intermediate ~2 sec/rep, Recreational ~2.5-3 sec/rep Reps per round potential: - Elite: 85 sec ÷ 1.5 = ~57 reps - Intermediate: 70 sec ÷ 2 = ~35 reps - Recreational: 40 sec ÷ 2.5 = ~16 reps Fatigue considerations across 4 rounds: - Round 1: 100% capacity - Round 2: 95% capacity (1 min rest helps) - Round 3: 90% capacity - Round 4: 85% capacity Total rep calculations: - L10 (Elite): (57 + 54 + 51 + 48) = ~210 reps, but capping at realistic 240 for absolute elite - L5 (Intermediate): (35 + 33 + 32 + 30) = ~130 reps, setting at 160 for median - L1 (Recreational): (16 + 15 + 14 + 13) = ~58 reps, setting at 80 for entry level This workout doesn't match any iconic benchmarks directly, but the rep-based scoring with timed caps is similar to Fight Gone Bad format. However, FGB has much higher rep totals (300-500) due to lighter movements and longer work periods. Final targets: L10: 240 reps, L5: 160 reps, L1: 80 reps

Modality Profile

Double-Under and Reverse Lunge are gymnastics movements (bodyweight), while Dumbbell Snatch is weightlifting (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.