Workout Description

Why This Workout Is Hard

This 12-minute AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The lateral burpee box jump overs are highly demanding on the cardiovascular system, while the DB power snatches require coordination under fatigue. The ascending rep scheme (4-8, 6-10, 8-12, then +2 each round) ensures athletes hit failure points quickly. The combination of high-skill movements, moderate loads, and relentless pacing makes this challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume burpees and DB snatches with escalating reps will severely test upper body, core, and leg muscular endurance throughout the workout.
• Endurance (8/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, especially as volume increases each round with minimal rest opportunities.
• Power (7/10): DB power snatches are explosive hip extension movements, and burpee box jumps require powerful hip drive for the jump component.
• Flexibility (6/10): DB power snatches require significant overhead mobility and hip flexibility, while burpee box jumps demand ankle and hip range of motion.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though fatigue will limit speed as rounds progress and reps increase.
• Strength (4/10): 50/35lb DB snatches require moderate strength, while lateral burpee box jumps demand functional strength but aren't maximal load movements.

Movements

• Lateral Burpee Box Jump
• Dumbbell Snatch

Benchmark Notes

This is a 12-minute AMRAP with an escalating ladder structure. The workout starts with 3 rounds of 4 lateral burpee box jump overs + 8 alternating DB power snatches (12 reps per round = 36 total), then increases to 6+10 (16 reps per round = 48 total for next 3 rounds), then 8+12 (20 reps per round = 60 total for next 3 rounds), continuing to add 2 reps to each movement every 3 rounds. Movement analysis: Lateral burpee box jump overs are highly fatiguing, combining burpee + lateral movement + box jump at 4-6 seconds per rep when fresh. DB power snatches at 50/35 lbs are moderately demanding at 2-3 seconds per rep fresh. Round-by-round breakdown: Rounds 1-3 (36 reps): 4 burpees at 5 sec + 8 snatches at 2.5 sec = 40 sec per round, 120 sec total. Rounds 4-6 (48 reps): Fatigue multiplier 1.2x, 6 burpees at 6 sec + 10 snatches at 3 sec = 66 sec per round, 198 sec total. Rounds 7-9 (60 reps): Fatigue multiplier 1.4x, 8 burpees at 7 sec + 12 snatches at 3.5 sec = 98 sec per round, 294 sec total. By round 7, athletes are at 612 seconds (10.2 minutes), leaving ~100 seconds for partial completion of the next ladder. Elite athletes (L9-L10) should complete 8-9 full rounds plus partial 10th round = 260-290 reps. Average athletes (L5) complete 6-7 rounds = 168-192 reps. Beginners (L1-L2) complete 3-4 rounds = 72-96 reps. The escalating rep scheme creates natural breakpoints where athletes hit failure, making this similar to other high-volume AMRAPs but with increasing difficulty rather than steady state. No direct anchor match, but the volume and time domain suggest performance distribution similar to other 12-minute high-intensity AMRAPs. Final targets: L10: ~280 reps, L5: ~168 reps, L1: ~72 reps.

Modality Profile

Lateral Burpee Box Jump is a gymnastics movement (bodyweight), while Dumbbell Power Snatch is a weightlifting movement (external load). Two modalities present results in 50/50 split.