Workout Description

Why This Workout Is Medium

This 18-minute AMRAP combines moderate-skill movements with manageable loads. Double unders require coordination but aren't overly technical. The 50/35lb DB snatches are light-moderate for most athletes. Burpees add metabolic stress but only 10 per round. The continuous format creates steady fatigue accumulation, but the varied movement patterns prevent any single limiting factor from dominating. Most average CrossFitters can maintain consistent rounds throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): An 18-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout duration.
• Stamina (7/10): High volume of double unders, snatches, and burpees will test muscular endurance, particularly in shoulders, grip, and legs across multiple rounds.
• Power (7/10): Double unders are explosive jumping movements, DB snatches require hip drive and explosive overhead extension, creating significant power demands.
• Flexibility (6/10): Double unders require ankle mobility, DB snatches demand overhead and hip flexibility, burpees need full-body range of motion.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially maintaining double under rhythm and minimizing rest between exercises.
• Strength (4/10): Moderate dumbbell weight (50/35lbs) for snatches provides some strength demand, but not maximal. Burpees require relative bodyweight strength.

Movements

• Burpee
• Dumbbell Snatch
• Double-Under

Benchmark Notes

This 18-minute AMRAP with 40 double unders, 12 DB alternating snatches (50/35), and 10 burpees is most similar to the Cindy benchmark (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats). Using Cindy as the primary anchor: L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is 2 minutes shorter (18 vs 20) and has more challenging movements. Movement breakdown per round: 40 double unders at 0.5 sec each = 20 seconds fresh, 12 DB snatches at 2.5 sec each = 30 seconds, 10 burpees at 4 sec each = 40 seconds. Fresh round time = 90 seconds plus 10 seconds transitions = 100 seconds. With fatigue multipliers: rounds 1-3 at 1.0x (100s), rounds 4-6 at 1.1x (110s), rounds 7-9 at 1.3x (130s), rounds 10+ at 1.5x (150s). Elite athletes (L10) could complete approximately 13 rounds in 18 minutes, while recreational athletes (L1) would complete about 5 rounds. This represents roughly 50% of Cindy performance due to the more demanding movements and shorter time domain. Final targets: L10: 13 rounds, L5: 9 rounds, L1: 5 rounds.

Modality Profile

Double-Under and Burpee are gymnastics movements (bodyweight coordination and bodyweight exercise), while Dumbbell Snatch is weightlifting with external load. Two gymnastics movements out of three total gives 67% gymnastics, 33% weightlifting.