Workout Description

Why This Workout Is Medium

This workout has manageable individual elements - moderate DB weight, basic movements, and generous 60-second rest between rounds. The 30-second AMRAP format limits volume per round (likely 5-8 snatches + 6-10 bike calories). Nine rounds creates moderate cumulative fatigue, but the 2:1 rest-to-work ratio allows adequate recovery. Most average CrossFitters can complete as prescribed with the alternating movement pattern preventing specific muscle group overload.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 6:30-6:00
• Intermediate: 5:30-5:00
• Beginner: >3:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are explosive by nature, and max calorie bike efforts demand high power output. This workout heavily emphasizes power production.
• Endurance (8/10): Nine rounds of 30-second all-out efforts followed by 60-second rest creates significant cardiovascular demand, testing aerobic power and recovery capacity.
• Speed (8/10): Thirty-second AMRAPs require rapid cycling of movements and quick transitions between snatch and bike to maximize work capacity within time constraints.
• Stamina (7/10): High-rep dumbbell snatches and max calorie efforts over multiple rounds will challenge muscular endurance, especially grip and posterior chain stamina.
• Flexibility (6/10): Power snatches require significant shoulder, hip, and ankle mobility for proper overhead position and full extension through the movement pattern.
• Strength (4/10): Moderate dumbbell loads require decent strength but aren't maximal. The power snatch demands functional strength through full range of motion.

Movements

• Dumbbell Power Snatch
• Bike

Scaling Options

Reduce DB weight to 35/25 or 25/15 lbs to maintain cycling and power. Substitute single-arm DB hang power cleans if snatches are too technical. Replace bike with 20 burpees or 30 air squats if no bike available. Consider reducing to 7 rounds for newer athletes while maintaining the 30s work/60s rest structure.

Scaling Explanation

Scale if you can't perform 8+ DB snatches in 30 seconds at Rx weight or if form breaks down significantly. Priority is maintaining the interval structure and high intensity over heavy load. Athletes should feel like they can give maximum effort each round rather than just surviving. Target 6-10 snatches per round depending on scaling.

Intended Stimulus

High-intensity interval workout targeting the glycolytic system with 9 short, explosive rounds. Combines power/skill demands of DB snatches with pure cardio on the bike. Tests ability to maintain power output and technique under fatigue across multiple rounds. Sprint effort for 30 seconds, brief recovery for 60 seconds.

Coach Insight

Attack each 30-second window with maximum effort - this is a sprint every round. Alternate arms every rep on snatches to prevent one-sided fatigue. Keep DB close to body and think 'jump and catch' rather than muscle it up. On bike, establish aggressive pace immediately - no ramping up. Transition quickly between movements. Expect rounds 5-7 to be the hardest as lactate peaks. Mental game is key - embrace the discomfort.

Benchmark Notes

This workout involves 9 rounds of 30-second AMRAP alternating between DB power snatches and bike calories, with 60-second rest between rounds. Total score is combined reps across all rounds. Round 1-2: Fresh performance, expect 5-6 DB snatches (10-12 reps) + 8-10 bike calories per round = ~19 reps/round. Round 3-4: Light fatigue, ~18 reps/round. Round 5-6: Moderate fatigue affects grip and power output, ~17 reps/round. Round 7-8: Significant fatigue, breathing becomes labored, ~16 reps/round. Round 9: Final push through heavy fatigue, ~15 reps/round. Elite athletes (L10): 19+18+18+17+17+16+16+15+15 = 151 reps per movement type = ~450 total. Advanced (L8): ~390 total. Intermediate (L5): ~300 total. Novice athletes (L2): ~210 total. The 60-second rest allows partial recovery but cumulative fatigue builds significantly over 9 rounds.

Modality Profile

Two modalities present: Dumbbell Power Snatch (weightlifting with external load) and Bike (monostructural cardio). Equal 50/50 split between Weightlifting and Monostructural.