Workout Description

Why This Workout Is Medium

While individual elements are challenging (HSPU, T2B), the partner format provides built-in recovery periods. Partner A gets complete rest while Partner B rows, preventing significant fatigue accumulation. The 36-minute duration allows for pacing and multiple rounds. DB power snatches are less technically demanding than barbell versions. Most average CrossFitters can complete this with appropriate scaling, making it a solid medium-intensity workout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 36-minute partner AMRAP with continuous rowing creates significant cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Stamina (7/10): High volume of DB snatches, HSPU, and T2B combined with sustained rowing will challenge muscular endurance across multiple muscle groups.
• Flexibility (6/10): HSPU demand shoulder mobility, T2B require hip flexion and lat flexibility, power snatches need overhead and hip mobility.
• Power (6/10): DB power snatches are explosive hip extension movements, creating significant power demand despite the endurance context.
• Speed (5/10): Partner format allows some recovery, but maintaining efficient transitions and movement pace is crucial for maximizing calorie output.
• Strength (4/10): DB power snatches and handstand push-ups require moderate strength, but emphasis is on repetition rather than maximal loads.

Movements

• Toes-to-Bar
• Dumbbell Snatch
• Handstand Push-Up
• Row

Benchmark Notes

This is a 36-minute partner AMRAP where Partner A performs 10 Alt DB Power Snatches + 10 HSPU + 10 T2B while Partner B rows for calories, then they switch. The score is total calories rowed. I'll analyze this by estimating work-to-rest ratios and rowing capacity. Partner A's work cycle: 10 DB snatches (20-25 sec) + 10 HSPU (30-40 sec in fatigue) + 10 T2B (20-25 sec) = ~75-90 seconds per round when fresh, extending to 90-120 seconds in later rounds due to fatigue. Partner B rows continuously during Partner A's work, then rests during Partner A's rowing turn. This creates roughly 1:1 work-to-rest for rowing, which is sustainable for the full 36 minutes. Rowing pace analysis: With 1:1 work-to-rest, athletes can maintain higher intensities than steady-state rowing. Elite rowers can sustain 18-22 cal/min during work intervals, intermediate 12-16 cal/min, beginners 8-12 cal/min. Estimated rounds in 36 minutes: Elite teams ~12-14 rounds, intermediate ~10-12 rounds, beginner ~8-10 rounds. Each partner rows for half the time (18 minutes of work). Calorie calculations: - L10 (Elite): 22 cal/min × 18 min = ~500 calories - L5 (Intermediate): 15 cal/min × 18 min = ~340 calories - L1 (Beginner): 10 cal/min × 18 min = ~180 calories No direct anchor matches this format, but the work-to-rest rowing pattern and 36-minute duration support these ranges. The gymnastics movements (HSPU, T2B) will limit weaker athletes more than stronger ones, creating natural pacing differences. Final targets: L10: ~500 cal, L5: ~340 cal, L1: ~180 cal

Modality Profile

4 movements: Handstand Push-Up and Toes-to-Bar are Gymnastics (2/4 = 50%), Row is Monostructural (1/4 = 25%), Dumbbell Snatch is Weightlifting (1/4 = 25%)