Workout Description

Why This Workout Is Medium

This workout features moderate loads and basic movements with built-in recovery. The 3-minute AMRAPs allow athletes to pace themselves, while 1-minute rest prevents excessive fatigue accumulation. DB snatches at 50/35 are manageable, box jumps provide active recovery, and pull-ups are the main limiting factor. The structure prevents the grip fatigue and metabolic overload that would make this harder. Most CrossFitters can complete as prescribed with strategic pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling, jumping, and snatching over 16 total minutes will heavily tax upper body and posterior chain muscular endurance.
• Endurance (7/10): Four 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between intense intervals.
• Power (6/10): Box jumps and explosive dumbbell snatches are inherently power movements, though fatigue will diminish power output over time.
• Speed (6/10): AMRAP format rewards fast transitions and quick movement cycling, especially important given the short 3-minute windows.
• Flexibility (5/10): Dumbbell snatches demand good overhead mobility and hip flexibility, while box jumps require ankle and hip range of motion.
• Strength (4/10): 50/35lb dumbbell snatches and bodyweight pull-ups require moderate strength but aren't maximal loads.

Movements

• Dumbbell Snatch
• Box Jump
• Pull-Up

Benchmark Notes

This workout is 4 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each round contains 2 box jumps (24/20), 4 alternating DB snatches (50/35), and 6 pull-ups for a total of 12 reps per round. The closest anchor is Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) which has L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout has forced rest periods and different movement patterns. Round-by-round breakdown: Round 1 (fresh): Box jumps 1.5 sec/rep, DB snatches 2.5 sec/rep, pull-ups 1.5 sec/rep = ~20 seconds per cycle, allowing 8-9 cycles (96-108 reps) for elite athletes. Round 2: 1.1x fatigue multiplier reduces to 7-8 cycles (84-96 reps). Round 3: 1.2x fatigue reduces to 6-7 cycles (72-84 reps). Round 4: 1.3x fatigue reduces to 5-6 cycles (60-72 reps). Total elite range: 312-360 reps. However, the forced rest periods allow partial recovery, so I estimate elite athletes can maintain higher output: L10 around 280 reps. Recreational athletes will break sets more frequently and move slower: L5 around 200 reps, L1 around 120 reps. The 12-minute total time (including rest) creates a different fatigue pattern than continuous AMRAPs. Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps.

Modality Profile

Box Jump and Pull-Up are gymnastics movements (bodyweight), while Dumbbell Snatch is weightlifting (external load). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% W.