Workout Description
Why This Workout Is Medium
Low rep counts per round (4 snatches, ~8 squats, 4 DB burpees) with a structured 1-minute rest between each of the 6 rounds significantly limits fatigue accumulation. The built-in recovery allows athletes to reset before each set. The Round 7 assault runner at ~0.17 miles (~275m) is a short, manageable finisher. While DB snatches and burpees are metabolically taxing, the volume and rest structure keep this solidly in the medium range for the average CrossFitter.
Training Focus
This workout develops the following fitness attributes:
- Stamina (6/10): Repeated rounds of snatches, squats, and burpees accumulate muscular fatigue across multiple movement patterns. The running finisher further taxes sustained output in legs and lungs.
- Power (6/10): DB snatches and burpees are inherently explosive movements. The relatively low rep count per round encourages aggressive, powerful cycling rather than grinding through fatigue.
- Endurance (5/10): Six rounds with 1-minute rest periods reduce continuous cardiovascular demand, but the assault runner finisher adds meaningful aerobic challenge, pushing this into moderate endurance territory.
- Strength (4/10): Dumbbell snatches and squats require moderate loading, but rep schemes and movement combinations suggest moderate rather than maximal strength demands throughout the workout.
- Flexibility (4/10): DB snatches demand overhead shoulder stability and hip mobility. Burpees and squats require decent thoracic and ankle flexibility. Not extreme but above basic range of motion.
- Speed (4/10): Built-in 1-minute rest between rounds reduces urgency, but fast transitions between snatches, squats, and burpees within each round reward efficient movement and quick cycling.
Movements
- Air Bike
- Air Squat
- Dumbbell Burpee
- Run
- Dumbbell Snatch
Modality Profile
5 total movements: Gymnastics (1) = Air Squat; Monostructural (2) = Run, Air Bike; Weightlifting (2) = Dumbbell Snatch, Dumbbell Burpee (dumbbell component makes it a weighted movement). Raw percentages: G=20%, M=40%, W=40%, which rounds cleanly to these values.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | Six rounds with 1-minute rest periods reduce continuous cardiovascular demand, but the assault runner finisher adds meaningful aerobic challenge, pushing this into moderate endurance territory. |
| Stamina | 6/10 | Repeated rounds of snatches, squats, and burpees accumulate muscular fatigue across multiple movement patterns. The running finisher further taxes sustained output in legs and lungs. |
| Strength | 4/10 | Dumbbell snatches and squats require moderate loading, but rep schemes and movement combinations suggest moderate rather than maximal strength demands throughout the workout. |
| Flexibility | 4/10 | DB snatches demand overhead shoulder stability and hip mobility. Burpees and squats require decent thoracic and ankle flexibility. Not extreme but above basic range of motion. |
| Power | 6/10 | DB snatches and burpees are inherently explosive movements. The relatively low rep count per round encourages aggressive, powerful cycling rather than grinding through fatigue. |
| Speed | 4/10 | Built-in 1-minute rest between rounds reduces urgency, but fast transitions between snatches, squats, and burpees within each round reward efficient movement and quick cycling. |
6 rounds 4 DB snatch 558 squats4 dB burpee1 minute rest Round 7.17 mile run assault runner