Workout Description

Why This Workout Is Hard

This workout combines high skill movements (double unders, burpee pull-ups) with moderate volume across 12 rounds, creating significant fatigue accumulation. The burpee pull-ups will severely tax grip and shoulders, making the DB snatches increasingly difficult. The continuous nature with no built-in rest means athletes will hit multiple limiting factors simultaneously - cardiovascular, grip fatigue, and coordination breakdown under duress.

Benchmark Times for All is Quiet

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Movements

• Dumbbell Snatch
• Burpee Pull-Up
• Double-Under

Benchmark Notes

This is a high-volume chipper with 12 rounds of mixed movements. Breaking down by movement: Double Unders (24 per round, 288 total): At 0.5 sec per rep in rhythm, fresh state would be 144 seconds, but with fatigue and set breaks across 12 rounds, expect 1.2-1.8x multiplier = 173-259 seconds. Burpee Pull-Ups (12 per round, 144 total): These are complex movements combining burpee + pull-up. Fresh state ~5-6 sec per rep = 720-864 seconds base, but with significant fatigue accumulation across rounds, expect 1.5-2.2x multiplier = 1080-1901 seconds. DB Power Snatch (6 per round, 72 total): At 50/35 lbs, approximately 2.5-3.5 sec per rep fresh = 180-252 seconds base, with fatigue multiplier 1.3-1.7x = 234-428 seconds. Transition time between movements: 12 rounds x 2 transitions x 5-15 seconds = 120-360 seconds. Total estimated range: Elite (L10): 173+1080+234+120 = 1607 seconds, Advanced (L5): 216+1440+331+240 = 2227 seconds, Novice (L1): 259+1901+428+360 = 2948 seconds. This workout is most similar to high-volume chippers like Angie (1980-2400 sec for L1) but with more complex movements and higher intensity. The burpee pull-ups create significant grip and cardiovascular fatigue that compounds across rounds. Adjusting based on movement complexity and volume: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00). Final targets - L10: 840 sec, L5: 1320 sec, L1: 1980 sec.

Modality Profile

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