Workout Description

Why This Workout Is Medium

While individual 10-second AMRAPs seem manageable, the 6-round format creates significant cumulative fatigue. The 30-second rest periods provide some recovery but aren't enough to fully reset between efforts. Toes-to-bar will tax grip and core, affecting DB power snatch performance. The alternating movement patterns prevent complete muscular recovery. However, the short work intervals and moderate DB weight keep this from being truly difficult for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 10-second AMRAPs demand maximum cycling speed and explosive transitions to accumulate maximum reps in minimal time windows.
• Power (8/10): Power snatches are explosive by nature, bike sprints require high power output, and toes-to-bar benefits from explosive hip flexion.
• Endurance (7/10): Six rounds of 10-second AMRAPs with short rest creates significant cardiovascular demand through repeated high-intensity intervals and incomplete recovery.
• Stamina (6/10): Multiple rounds of max effort work will challenge muscular endurance, particularly grip stamina from toes-to-bar and sustained power output.
• Flexibility (6/10): Toes-to-bar demands significant shoulder and hip flexibility, while power snatches require good overhead mobility and hip extension range.
• Strength (4/10): 50/35lb dumbbell snatches provide moderate load demand, while toes-to-bar requires decent relative strength for high rep potential.

Movements

• Air Bike
• Toes-to-Bar
• Dumbbell Snatch

Benchmark Notes

This workout consists of 6 rounds of three 10-second AMRAPs with 30-second rests between each movement. Let me break down each movement's rep potential per 10-second window: Toes-to-Bar (10 seconds): Elite athletes can achieve 8-10 reps, intermediate 5-7 reps, beginners 2-4 reps. The kipping motion allows for rapid cycling when fresh. Bike Calories (10 seconds): Elite can generate 6-8 calories, intermediate 4-6 calories, beginners 2-4 calories. Short sprint efforts favor power output. DB Power Snatch alternating arms (50/35 lbs, 10 seconds): Elite can complete 6-8 reps, intermediate 4-6 reps, beginners 2-4 reps. The alternating pattern and moderate load allows for quick transitions. Per round potential (fresh state): - Elite: 24-26 total reps - Intermediate: 13-19 total reps - Beginner: 6-12 total reps Fatigue considerations across 6 rounds: - Rounds 1-2: 100% capacity - Rounds 3-4: 90-95% capacity (slight fatigue) - Rounds 5-6: 80-90% capacity (accumulated fatigue, especially grip and shoulders) The 30-second rests provide partial recovery but won't fully restore capacity for later rounds. Total workout duration is approximately 6 minutes (3 x 10-second work + 2 x 30-second rest = 80 seconds per round x 6 rounds). Calculated totals over 6 rounds: - L10 (Elite): ~360 total reps - L5 (Intermediate): ~240 total reps - L1 (Beginner): ~120 total reps This workout is similar to Fight Gone Bad in its multi-modal, high-intensity rep accumulation format, but much shorter duration. The 10-second windows create an explosive, power-focused demand rather than sustained work capacity.

Modality Profile

Three movements across all modalities: Toes-to-Bar (Gymnastics bodyweight movement), Bike (Monostructural cardio), and Dumbbell Snatch (Weightlifting external load movement). Equal distribution with slight emphasis on Weightlifting.