Workout Description

Why This Workout Is Hard

This AMRAP creates significant fatigue accumulation through continuous work with no built-in rest. The lateral burpee box jumps are metabolically demanding and tax the legs, immediately followed by moderate-weight DB snatches requiring coordination and power. The 10-minute duration prevents meaningful recovery, and the combination of high cardio demand plus moderate skill/strength creates multiple limiting factors hitting simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both movements are highly explosive - lateral burpee box jumps require rapid triple extension, while DB power snatches are pure power development.
• Stamina (8/10): High-volume burpee box jumps and DB snatches will heavily tax muscular endurance, especially in shoulders, legs, and core over multiple rounds.
• Endurance (7/10): Ten minutes of continuous work with explosive movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the AMRAP format.
• Speed (7/10): AMRAP format rewards fast transitions and quick cycling between two complex movements, demanding efficient movement patterns and minimal rest.
• Flexibility (6/10): Power snatches demand significant shoulder and hip mobility, while burpee box jumps require ankle, hip, and thoracic spine range of motion.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for power snatches, while box jumps require relative strength against bodyweight plus explosive demands.

Movements

• Lateral Burpee Box Jump
• Dumbbell Snatch

Benchmark Notes

This 10-minute AMRAP combines lateral burpee box jumps over (24/20) with alternating DB power snatches (50/35). I'll analyze this movement by movement and compare to Cindy as the closest anchor. Movement Analysis: - Lateral Burpee Box Jump Over: This is a complex movement combining a burpee with lateral movement and box jump. Fresh time: 4-5 seconds per rep (burpee ~3-4 sec + lateral jump + box jump adds complexity) - Alternating DB Power Snatch (50/35): Moderate load dumbbell snatch, fresh time: 2-3 seconds per rep Round Breakdown (20 total reps per round): Round 1 (fresh): Burpee box jumps 45-50 sec, DB snatches 20-30 sec, transitions 5 sec = 70-85 sec Round 2: 1.1x fatigue = 77-94 sec Round 3: 1.2x fatigue = 84-102 sec Round 4: 1.3x fatigue = 91-111 sec Round 5: 1.4x fatigue = 98-119 sec Round 6+: 1.5-1.6x fatigue = 105-136 sec per round Anchor Comparison - Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats): Cindy benchmarks: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds This workout is significantly more demanding than Cindy due to: 1. Complex burpee box jumps vs simple air squats 2. Weighted DB snatches vs bodyweight push-ups 3. Higher metabolic demand per round 4. Only 10 minutes vs 20 minutes Adjustment: Given the increased complexity and half the time, I expect roughly 25-30% of Cindy's volume. L10 athletes: 6.5-7.5 rounds (vs Cindy's 25-30) L5 athletes: 4.5-5.5 rounds (vs Cindy's 15-18) L1 athletes: 2-3 rounds (vs Cindy's 6-8) Final targets: L10: 6.8+ rounds L5: 4.8 rounds L1: 2.5 rounds

Modality Profile

Lateral Burpee Box Jump is a gymnastics movement (bodyweight), while Dumbbell Power Snatch is a weightlifting movement (external load). Two modalities present results in 50/50 split.