Workout Description

Why This Workout Is Hard

This workout combines high volume (100 total reps per round, 500 total) with moderate loads and continuous work across 5 rounds. The 50/35lb dumbbells create significant fatigue accumulation, especially with front-racked lunges taxing legs before push-ups on DBs. Pull-ups early in each round become increasingly difficult as grip and shoulders fatigue. The combination of volume, loading, and movement interference without built-in rest makes this challenging for average athletes.

Benchmark Times for WOD

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pulling, pushing, and lunging movements will heavily tax muscular endurance, especially upper body stamina from pull-ups and push-ups.
• Endurance (7/10): Five rounds of continuous work with high rep counts creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (6/10): DB snatches require overhead mobility, front rack lunges demand ankle/hip flexibility, and pull-ups need shoulder range of motion.
• Speed (6/10): Fast transitions between four different movements and maintaining pace across five rounds demands efficient cycling and movement speed.
• Power (5/10): DB alternating snatches are explosive movements requiring hip drive and speed, while other movements are more strength-endurance focused.
• Strength (4/10): Moderate dumbbell loads for lunges and snatches provide strength stimulus, but bodyweight movements limit maximum force production requirements.

Movements

• Push-Up
• Dumbbell Front Rack Alternating Lunge
• Dumbbell Snatch
• Pull-Up

Benchmark Notes

This workout consists of 5 rounds of 20 pull-ups, 20 DB front-racked alternating lunges (50/35), 20 push-ups on DBs, and 20 DB alternating snatches (50/35). Total volume: 100 reps per movement across 5 rounds. Movement-by-movement breakdown: - Pull-ups: 1.5 sec/rep fresh, scaling to 2.5 sec/rep by round 5 due to grip fatigue - DB lunges: 2 sec/rep fresh, scaling to 2.5 sec/rep (moderate load with stability challenge) - Push-ups on DBs: 1.5 sec/rep fresh, scaling to 2.5 sec/rep (grip pre-fatigue from pull-ups) - DB snatches: 2.5 sec/rep fresh, scaling to 3.5 sec/rep (technical movement under fatigue) Round-by-round calculation with fatigue: Round 1 (fresh): 20×1.5 + 20×2 + 20×1.5 + 20×2.5 + transitions = 150 sec Round 2 (1.1x fatigue): 20×1.7 + 20×2.2 + 20×1.7 + 20×2.8 + transitions = 170 sec Round 3 (1.2x fatigue): 20×1.8 + 20×2.4 + 20×1.8 + 20×3.0 + transitions = 185 sec Round 4 (1.3x fatigue): 20×2.0 + 20×2.6 + 20×2.0 + 20×3.3 + transitions = 200 sec Round 5 (1.5x fatigue): 20×2.5 + 20×2.5 + 20×2.5 + 20×3.5 + transitions = 225 sec Total elite time: ~930 seconds (15:30) This workout is most similar to Kelly (5 rounds with mixed modalities) but with higher skill demands from gymnastics movements. Kelly anchor shows L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout has more grip-intensive movements and technical demands, so I'm adjusting upward by approximately 10-15% to account for the pull-ups and DB complexity. Final targets: L10: 840-960 sec (14:00-16:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

4 movements total: Pull-Up and Push-Up are Gymnastics (bodyweight), Dumbbell Front Rack Alternating Lunge and Dumbbell Snatch are Weightlifting (external load). 2/4 = 50% each for G and W.