Workout Description

Why This Workout Is Hard

This workout combines moderate-skill movements (double unders, DB snatches) with high-intensity burpee box jumps across 5 rounds with no built-in rest. The 50/35lb DB weight is challenging for alternating snatches under fatigue, and lateral burpee box jumps are particularly demanding. The continuous nature creates significant cardiovascular and muscular fatigue accumulation, with each round becoming progressively harder as grip, shoulders, and legs compound.

Benchmark Times for WOD

• 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:

• Power (9/10): Double unders, power snatches, and explosive box jumps are all highly power-dependent movements requiring rapid force development and coordination.
• Stamina (8/10): High rep double unders combined with repeated explosive movements and burpees will heavily tax muscular endurance, especially shoulders and legs.
• Speed (8/10): Fast cycling through three technical movements with minimal transition time is crucial for maintaining intensity across all five rounds.
• Endurance (7/10): Five rounds of continuous work with double unders, power movements, and burpees creates significant cardiovascular demand with minimal rest between efforts.
• Flexibility (6/10): Power snatches demand good overhead mobility, while burpee box jumps require hip and ankle flexibility for efficient movement patterns.
• Strength (4/10): Moderate dumbbell load for power snatches and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Lateral Burpee Box Jump
• Dumbbell Snatch
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 30 double unders, 12 alternating DB power snatch (50/35), and 6 lateral burpee box jumps (24/20). I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round (fresh state): - 30 Double Unders: 15 seconds (0.5 sec/rep in rhythm) - 12 Alt DB Power Snatch (50/35): 30 seconds (2.5 sec/rep for moderate load) - 6 Lateral Burpee Box Jumps: 36 seconds (6 sec/rep combining burpee + lateral movement + box jump) - Transitions: 6 seconds total between movements Fresh round time: ~87 seconds Fatigue application across 5 rounds: - Round 1: 87 sec (1.0x) - Round 2: 96 sec (1.1x) - Round 3: 104 sec (1.2x) - Round 4: 113 sec (1.3x) - Round 5: 122 sec (1.4x) Total: ~522 seconds for elite level This workout combines cardio endurance (double unders), power/strength (DB snatches), and explosive movement with high metabolic demand (burpee box jumps). The lateral burpee box jumps are particularly taxing and will create significant fatigue accumulation. Using Helen as the closest anchor (3 rounds with mixed cardio/strength/gymnastics at 450-510 sec for L10 males), this 5-round workout with similar movement complexity but higher metabolic demand should take proportionally longer. The burpee box jumps create more fatigue than Helen's pull-ups, justifying times in the 6-18 minute range. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Double-Under and Lateral Burpee Box Jump are gymnastics movements (bodyweight coordination and plyometric skills), while Dumbbell Power Snatch is weightlifting with external load. Two gymnastics movements and one weightlifting movement gives approximately 67% gymnastics and 33% weightlifting.