Workout Description

Why This Workout Is Medium

This workout features moderate intensity with built-in recovery. The 20-second work window limits volume accumulation, while 70 seconds rest allows near-complete recovery between rounds. The 10/8 calorie bike is manageable, and 50/35lb DB snatches are accessible for most athletes. The short work intervals prevent significant fatigue buildup, and the generous rest-to-work ratio (3.5:1) keeps this from becoming overly challenging despite seven rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): MAX reps dumbbell snatches after bike calories will heavily tax grip strength and shoulder stamina across multiple rounds.
• Endurance (7/10): Seven rounds of bike calories with short rest periods creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (7/10): Dumbbell snatches are explosive movements requiring hip drive and speed under the bell, especially when fatigued.
• Flexibility (6/10): Dumbbell snatches require good overhead mobility, hip flexibility, and full range of motion through the snatch pattern.
• Speed (6/10): 20-second caps create urgency for quick transitions and fast cycling between bike and snatches to maximize reps.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that challenges strength endurance rather than maximal strength output.

Movements

• Air Bike
• Dumbbell Snatch

Benchmark Notes

This is a 7-round interval workout with 20-second work periods and 70-second rest. Each round consists of 10/8 calorie bike followed by max DB alt snatches (50/35 lbs). Since it's scored as 'Reps', we're tracking total DB snatches across all 7 rounds. Movement breakdown per round: - 10 cal bike: Takes 12-20 seconds for most athletes, leaving 0-8 seconds for snatches in Round 1 - 8 cal bike (female): Takes 10-16 seconds, leaving 4-10 seconds for snatches - DB Alt Snatch (50/35): 2-3 seconds per rep when fresh Round-by-round analysis: Rounds 1-2: Bike takes most of the 20 seconds, maybe 1-3 snatches possible Rounds 3-4: Athletes pace bike slightly to allow 3-5 snatches Rounds 5-7: Strategic pacing allows 4-7 snatches per round as athletes optimize The 70-second rest is substantial, allowing near-full recovery between rounds. This becomes a pacing and strategy workout rather than pure conditioning. Total snatch estimates: - Elite (L10): 8-10 snatches per round × 7 = 56-70 snatches - Advanced (L8): 6-8 snatches per round × 7 = 42-56 snatches - Intermediate (L5): 4-6 snatches per round × 7 = 28-42 snatches - Novice (L2): 2-4 snatches per round × 7 = 14-28 snatches - Beginner (L1): 1-3 snatches per round × 7 = 7-21 snatches This workout is unique in its interval structure and doesn't closely match any classic benchmarks. The limiting factor is the 20-second cap and bike pacing strategy. Final targets: L10: ~52 reps, L5: ~36 reps, L1: ~20 reps

Modality Profile

Two movements: Bike (monostructural cardio) and Dumbbell Snatch (weightlifting with external load). Equal 50/50 split between M and W modalities.