Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous work with moderate loads. The 50/35lb dumbbells become challenging when cycling through 60 total box step-ups and 60 alternating snatches without rest. The descending-then-ascending rep scheme (30-20-10, then 10-20-30) prevents recovery, with wall balls hitting already fatigued shoulders and legs. Most athletes will need multiple breaks in later rounds, making this substantially harder than individual elements suggest.

Benchmark Times for Stairmaster

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of dumbbell movements (step-ups, snatches, wall balls) will heavily tax muscular endurance, especially grip and shoulders.
• Endurance (7/10): Rowing calories and continuous movement pattern with minimal rest creates significant cardiovascular demand throughout the workout.
• Flexibility (6/10): Overhead snatches, deep squat wall balls, and step-ups demand good hip, shoulder, and ankle mobility.
• Speed (6/10): Descending then ascending rep scheme encourages fast transitions and quick cycling through movements to maintain intensity.
• Power (5/10): DB snatches require explosive hip extension, while wall balls demand power from squat to overhead throw.
• Strength (4/10): Moderate dumbbell loads (50/35) and wall ball weight require decent strength but not maximal effort.

Movements

• Row
• Dumbbell Snatch
• Wall Ball
• Dumbbell Box Step-Up

Benchmark Notes

This workout consists of two distinct phases: Phase 1 (30-20-10 CAL ROW + Dumbbell Box Step Ups) flowing directly into Phase 2 (10-20-30 ALT DB Snatches + Wall Balls). The descending-ascending rep scheme creates unique fatigue patterns. Movement Analysis: - 60 total calories rowing: Elite ~150 sec, Intermediate ~210 sec, Recreational ~270 sec - 60 total DB box step ups (50/35): Elite ~90 sec, Intermediate ~120 sec, Recreational ~150 sec - 60 total alternating DB snatches (50/35): Elite ~120 sec, Intermediate ~150 sec, Recreational ~180 sec - 60 total wall balls: Elite ~120 sec, Intermediate ~150 sec, Recreational ~180 sec Fatigue Considerations: - Phase 1 starts fresh but rowing pre-fatigues legs for box step ups - Direct transition between phases adds 5-10 seconds - Phase 2 begins with already fatigued grip/shoulders from DB work - Ascending reps (10-20-30) in Phase 2 compounds fatigue significantly Set Breaking Patterns: - Round 1 (30 cal + 30 step ups → 10 snatches + 10 wall balls): Minimal breaking - Round 2 (20 cal + 20 step ups → 20 snatches + 20 wall balls): Some breaking on snatches/wall balls - Round 3 (10 cal + 10 step ups → 30 snatches + 30 wall balls): Significant breaking on final sets Transition Times: - Row to DB step ups: 3-8 seconds - Step ups to DB snatches: 2-5 seconds (same DB) - DB snatches to wall balls: 5-12 seconds Total Time Estimates: Elite (L10): 360 seconds - Minimal rest, efficient transitions, maintains pace Advanced (L5): 600 seconds - Moderate set breaking, standard transitions Recreational (L1): 1080 seconds - Frequent rest, longer transitions, significant fatigue This workout is most similar to a medium-duration chipper with mixed modalities. The 240 total reps across 4 movements with the unique rep scheme places it between Grace-style intensity and longer chippers like Kelly. The combination of cardio, strength, and metabolic demands creates a well-rounded 6-18 minute workout depending on athlete level. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

4 movements total: Row (M), Dumbbell Box Step Up (W), Dumbbell Snatch (W), Wall Ball (W). 1 monostructural movement (25%) and 3 weightlifting movements (75%).