Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbell loads with high-skill double unders and demanding lateral burpee box jumps in a continuous format over 5 rounds. The lack of built-in rest means fatigue accumulates significantly, especially affecting double under coordination after the metabolically demanding burpee box jumps. The combination of grip fatigue from snatches, cardiovascular stress from burpees, and skill degradation under fatigue creates multiple limiting factors hitting simultaneously.

Benchmark Times for WOD

• Elite: <8:30
• Advanced: 9:00-9:30
• Intermediate: 10:15-11:15
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep double unders combined with alternating snatches and burpee box jumps will test muscular endurance across multiple muscle groups.
• Power (8/10): Double unders, power snatches, and explosive box jumps all require significant power output and fast muscle fiber recruitment.
• Endurance (7/10): Five rounds of continuous movement with double unders and burpees creates significant cardiovascular demand and aerobic challenge throughout.
• Speed (7/10): Fast cycling between three different movement patterns with minimal rest demands quick transitions and sustained high pace.
• Flexibility (6/10): Power snatches demand overhead mobility, burpees require hip flexion, and box jumps need ankle and hip range of motion.
• Strength (4/10): Moderate dumbbell loads and bodyweight movements require decent strength but not maximal force production.

Movements

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

Scaling Options

Reduce DB weight to 35/25 or 25/15 lbs. Substitute 60 single unders for double unders. Use 20/16 inch box or step-ups instead of jumps. Reduce to 4 rounds or scale reps to 20-10-4. For beginners, consider 45 seconds double under practice, 8 DB snatches, 4 regular burpees.

Scaling Explanation

Scale if you can't perform 15+ consecutive double unders, struggle with 35/25 lb snatches, or can't safely jump on a 24/20 box when fatigued. Priority is maintaining intensity over completing Rx. Target completion time should be 12-18 minutes regardless of scaling. Scale volume before scaling intensity to preserve the glycolytic stimulus.

Intended Stimulus

High-intensity glycolytic workout targeting 12-18 minutes. Combines cardiovascular conditioning with power endurance and coordination. Primary challenge is maintaining movement quality and pace across 5 rounds while managing lactate accumulation from mixed modal demands.

Coach Insight

Pace double unders at 80-85% max speed to avoid rope fumbles - aim for unbroken sets. For DB snatches, alternate arms each rep and focus on hip drive over arm pull. On lateral burpees, step down from box to preserve legs for subsequent rounds. Break movements before failure: consider 20-10 DUs, 6-6 snatches, and singles on burpees if needed. Quick transitions between stations are crucial - keep dumbbells and box close together.

Benchmark Notes

This is a 5-round workout with 30 Double Unders + 12 Alt DB Power Snatch (50/35) + 6 Lateral Burpee Box Jumps per round. Round-by-round breakdown: ROUND 1 (fresh): 30 DU at 0.5 sec/rep = 15 sec, 12 DB snatch at 2.5 sec/rep = 30 sec, 6 burpee box jumps at 6 sec/rep = 36 sec, transitions 8 sec = 89 sec total. ROUND 2: DU fatigue 1.1x = 16.5 sec, DB snatch 1.1x = 33 sec, burpee box jumps 1.1x = 40 sec, transitions 8 sec = 97.5 sec. ROUND 3: DU 1.2x = 18 sec, DB snatch 1.2x = 36 sec, burpee box jumps 1.2x = 43 sec, transitions 8 sec = 105 sec. ROUND 4: DU 1.3x = 19.5 sec, DB snatch 1.3x = 39 sec, burpee box jumps 1.3x = 47 sec, transitions 8 sec = 113.5 sec. ROUND 5: DU 1.5x = 22.5 sec, DB snatch 1.5x = 45 sec, burpee box jumps 1.5x = 54 sec, transitions 8 sec = 129.5 sec. Total time estimate: 534.5 seconds for elite level. Applied additional fatigue for complex movement patterns and grip/cardio interference between movements. Set breaking minimal for these rep ranges. L10 elite at 480 sec, spreading upward with 12-18% increases per level to L1 recreational at 1080 sec.

Modality Profile

Double-Under and Lateral Burpee Box Jump are gymnastics movements (bodyweight coordination and agility), while Dumbbell Power Snatch is weightlifting with external load. Two gymnastics movements out of three total gives approximately 67% gymnastics, 33% weightlifting.