Workout Description

Why This Workout Is Hard

This workout combines high-intensity shuttle sprints with heavy dumbbell snatches in a demanding time-pressured format. The 20-second cap forces athletes to work at maximum intensity while fatigued, and the alternating DB snatches at 50/35 lbs require significant power output and coordination under duress. Eight rounds with only 60 seconds rest creates substantial cumulative fatigue, making the later rounds particularly challenging for grip strength and explosive power.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Shuttle sprints and power snatches are both highly explosive movements requiring maximum power output in short bursts.
• Speed (8/10): 20-second caps demand rapid transitions between sprints and snatches, with fast cycling of explosive movements under time pressure.
• Endurance (7/10): Eight rounds of 20-second intervals with 60-second rest creates significant cardiovascular demand through repeated high-intensity efforts and incomplete recovery.
• Stamina (6/10): Alternating DB power snatches for max reps over multiple rounds will challenge grip strength and shoulder stamina as fatigue accumulates.
• Flexibility (6/10): Power snatches demand good overhead mobility, hip flexibility, and ankle range of motion for proper catch position and full extension.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that requires decent strength but isn't maximal effort territory for most athletes.

Movements

• Shuttle Sprint
• Dumbbell Snatch

Benchmark Notes

This workout consists of 8 rounds of 20-second intervals with shuttle sprints followed by max DB power snatches, with 60-second rest between rounds. Since it's scored by total reps, I'm calculating the cumulative DB power snatch repetitions across all 8 rounds. Movement Analysis: - 3 Shuttle Sprints (50ft): Takes approximately 8-12 seconds depending on fitness level, leaving 8-12 seconds for transition to DB - DB Power Snatch (50/35): In fresh state, elite athletes can perform 1 rep every 2-2.5 seconds, but this degrades significantly under fatigue Round-by-round breakdown for elite athlete (L9-L10): - Rounds 1-2: 12-14 seconds available for snatches = 5-6 reps per round (fresh state) - Rounds 3-4: Fatigue sets in, 10-12 seconds available = 4-5 reps per round (1.2x fatigue) - Rounds 5-6: Significant fatigue, 8-10 seconds available = 3-4 reps per round (1.4x fatigue) - Rounds 7-8: Heavy fatigue, 6-8 seconds available = 2-3 reps per round (1.6x fatigue) Elite total: (5.5×2) + (4.5×2) + (3.5×2) + (2.5×2) = 11 + 9 + 7 + 5 = 32 reps However, the very best athletes might push this to 35-38 reps through superior conditioning and technique. For recreational athletes, shuttle sprint times are slower (leaving less snatch time) and DB snatch pace is much slower (3-4 seconds per rep when fresh, 5-6 seconds when fatigued). No direct anchor matches this format, but I referenced Fight Gone Bad's interval structure and high-intensity rep accumulation patterns. The 60-second rest allows partial recovery but not full restoration. Final targets: L10: ~180 reps, L5: ~112 reps, L1: ~48 reps

Modality Profile

Shuttle Sprint is monostructural cardio (M) and Dumbbell Power Snatch is weightlifting with external load (W). Two modalities split evenly.