Workout Description
Metabolic Conditioning Prep:Quick DB Snatch review and tricks. Burpee Box Jump tip. have their body as close to the Box as possible so you don’t have to do an extra step if possible.Then perform;2 ROUNDS-8 DB Snatches4 Burpee Box Jumps* Use your working weight for both rounds* Do the second round FAST to get your heart rate upMetabolic Conditioning:10 dumbbell snatches (50/35lbs)15 burpee box jump-overs (24/20 inch box)20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-oversTime cap: 20 minutesScore: Time or if not complete then Reps!!!
Why This Workout Is Hard
This workout combines moderate loads (50/35 DB) with high volume (150 total snatches) in a continuous format with minimal rest. The ascending rep scheme (10-20-30-40-50) creates severe fatigue accumulation, forcing athletes to work through mounting leg and grip fatigue. Burpee box jump-overs compound this by hitting the same muscle groups. The 20-minute cap pressures pacing decisions. Average athletes will struggle with the final rounds, likely requiring scaling or incomplete reps.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of 150 dumbbell snatches and 75 burpee box jump-overs tests muscular endurance. Repeated movements with moderate loads create cumulative fatigue across shoulders, legs, and core.
- Endurance (7/10): 20-minute time cap with continuous cycling of moderate-intensity movements demands sustained cardiovascular output. The ascending rep scheme maintains elevated heart rate throughout without complete recovery periods.
- Speed (7/10): Ascending rep scheme with 20-minute cap forces faster cycling and minimal transitions. Second prep round emphasizes speed; maintaining quick movement pace is critical for completing within time cap.
- Power (6/10): Box jumps and dumbbell snatches are inherently explosive movements. However, fatigue accumulation reduces power output as workout progresses, limiting pure power expression in later rounds.
- Strength (4/10): Moderate dumbbell loads (50/35 lbs) and bodyweight burpees don't demand maximal strength. Focus is on sustained force production rather than heavy loading or max effort lifts.
- Flexibility (3/10): DB snatches require shoulder mobility and hip extension; burpee box jump-overs need hip and ankle mobility. Demands are moderate but not extreme compared to dedicated mobility work.
Movements
- Burpee Box Jump-Over
- Dumbbell Snatch
Modality Profile
Workout contains 2 unique movements: Dumbbell Snatches (Weightlifting) and Burpee Box Jump-Overs (Gymnastics - burpees and box jumps are bodyweight movements). 50% Gymnastics, 50% Weightlifting.
