Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with light-moderate dumbbell snatches in a manageable 10-minute timeframe. While the continuous AMRAP format creates some fatigue accumulation, the movements don't significantly interfere with each other, and the dumbbell weight allows most athletes to maintain steady pacing. The alternating single-arm snatches provide brief recovery for each arm, preventing grip from becoming a major limiting factor.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts across multiple movements with minimal rest will heavily tax muscular endurance, especially upper body from snatches and push-ups.
• Endurance (7/10): A 10-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): Dumbbell snatches are explosive hip-to-overhead movements requiring rapid force development, creating substantial power demands throughout the workout.
• Flexibility (6/10): Dumbbell snatches require significant shoulder mobility and hip flexibility, while air squats demand ankle and hip range of motion.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling to maximize rounds, though not purely sprint-based like shorter time domains.
• Strength (4/10): Moderate dumbbell load (50/35) provides some strength stimulus, but primarily tests strength endurance rather than maximal force production.

Movements

• Air Squat
• Dumbbell Snatch
• Push-Up

Benchmark Notes

This 10-minute AMRAP contains 38 total reps per round (10 air squats + 9 DB snatches right + 10 push-ups + 9 DB snatches left). Each round should take approximately 2-2.5 minutes when fresh. Movement breakdown: Air squats at 1-1.5 sec/rep = 10-15 seconds, DB snatches at 2-3 sec/rep = 18-27 seconds each arm (36-54 total), push-ups at 1-1.5 sec/rep = 10-15 seconds. Fresh round time: 74-89 seconds plus transitions (~15-20 seconds) = ~90-110 seconds per round. With fatigue accumulation over 10 minutes, athletes will slow significantly. Round 1: 90-110 sec, Round 2: 100-120 sec, Round 3: 120-140 sec, Round 4: 140-170 sec, with potential for a partial 5th round. This suggests elite athletes (L10) complete 4+ rounds = 152+ reps, while recreational athletes (L1) complete 3+ rounds = 114+ reps. Using Cindy as a reference anchor (20-min AMRAP with similar bodyweight movements), elite athletes achieve 25-30 rounds in 20 minutes. Scaling to 10 minutes with heavier DB loading suggests roughly 4-5 rounds for elite, 3-4 for intermediate, 2-3 for beginners. Final targets: L10: 280+ reps (7+ rounds), L5: 200 reps (5+ rounds), L1: 120 reps (3+ rounds).

Modality Profile

Air Squat and Push-Up are bodyweight gymnastics movements (2/3 = 67%), Dumbbell Snatch is a weightlifting movement with external load (1/3 = 33%), no monostructural cardio movements present