Workout Description
Why This Workout Is Hard
The cumulative grip and shoulder fatigue is the primary driver here — 30 pull-ups flow directly into overhead KB work, then snatches, then swings, then loaded holds, all across ~150 total double-unders. Three blocks of compounding upper-body and grip demands with 53# KB snatches requiring technique under fatigue, a 100# front hold, and unilateral KB carries at the finish make this a sustained 35-50 minute grind for the average CrossFitter.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Exceptionally high total volume across pulling (30 pull-ups), pushing (30 push-ups, 10/10 press), 40 KB swings, 10 sandbag OTS, and 150 double unders demands sustained muscular output across the entire body.
- Endurance (7/10): Multiple laps, three sets of 50 double unders, and a long chipper format sustain cardiovascular demand throughout. The combination of running, jumping, and continuous movement taxes aerobic capacity significantly.
- Power (6/10): KB snatches, KB swings, and sandbag over-the-shoulder are inherently hip-explosive movements. Double unders also require rhythmic power output, making this a moderately power-dominant workout.
- Strength (4/10): 53# KB push press and snatches plus a 100# front hold and sandbag OTS provide moderate loading. Not maximal strength, but weighted movements add meaningful resistance beyond pure bodyweight.
- Flexibility (4/10): KB snatch demands overhead shoulder mobility and hip extension. Sandbag over-the-shoulder requires thoracic extension. Unilateral KB hold during laps challenges lateral hip and core stability and range.
- Speed (4/10): Double unders demand coordination and turnover speed, but the chipper format encourages pacing over sprinting. Transitions between movements matter, though sustained output takes priority over raw speed.
Movements
- Sandbag Shoulder-to-Overhead
- Push-Up
- Kettlebell Push Press
- Kettlebell Swing
- Single-Arm Farmer Carry
- Run
- Front Rack Hold
- Kettlebell Snatch
- Pull-Up
- Double-Under
Modality Profile
10 total movements: Gymnastics (3) = Double-Under, Pull-Up, Push-Up → 30%; Monostructural (1) = Run → 10%; Weightlifting (6) = Kettlebell Push Press, Front Rack Hold, Kettlebell Snatch, Kettlebell Swing, Sandbag Shoulder-to-Overhead, Unilateral Kettlebell Hold → 60%. Raw percentages land cleanly on 30/10/60.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Multiple laps, three sets of 50 double unders, and a long chipper format sustain cardiovascular demand throughout. The combination of running, jumping, and continuous movement taxes aerobic capacity significantly. |
| Stamina | 8/10 | Exceptionally high total volume across pulling (30 pull-ups), pushing (30 push-ups, 10/10 press), 40 KB swings, 10 sandbag OTS, and 150 double unders demands sustained muscular output across the entire body. |
| Strength | 4/10 | 53# KB push press and snatches plus a 100# front hold and sandbag OTS provide moderate loading. Not maximal strength, but weighted movements add meaningful resistance beyond pure bodyweight. |
| Flexibility | 4/10 | KB snatch demands overhead shoulder mobility and hip extension. Sandbag over-the-shoulder requires thoracic extension. Unilateral KB hold during laps challenges lateral hip and core stability and range. |
| Power | 6/10 | KB snatches, KB swings, and sandbag over-the-shoulder are inherently hip-explosive movements. Double unders also require rhythmic power output, making this a moderately power-dominant workout. |
| Speed | 4/10 | Double unders demand coordination and turnover speed, but the chipper format encourages pacing over sprinting. Transitions between movements matter, though sustained output takes priority over raw speed. |
50 Dubs30 pull-ups10/10 kB push press 53#1 lap around grandpa driveway 100# front hold 50 dubs30 push ups10/10 kB Snatch 1 lap50 dubs40 kB swings10 sandbag OTS1/1 L/R lap unilater kB hold