3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♀ 35 lb
♂ 50 lb
Post time to comments.
Stimulus and Strategy:
Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull-ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull-up bar, as this will increase efficiency and cycle times.
Scaling:
Reduce the load of the dumbbell. Reduce the reps of both movements.
To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull-ups, perform up-downs instead of burpees and lower the pull-up bar to allow you to use your legs more.
In case of injury or limitation, for the burpee pull-ups, perform up-downs in place of the burpees and ring rows for the pull-ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.
Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull-ups
Set the pull-up bar at your fingertips when your arms are extended overhead.
♀ 20 lb
♂ 35 lb
Beginner option:
3 rounds for time of:
15 alternating dumbbell snatches
15 burpee jumping pull-ups
Set the pull-up bar at the middle of your forearms when your arms are extended overhead.
♀ 10 lb
♂ 15 lb
Coaching cues:
In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull-up bar.
Resources:
The Dumbbell Power Snatch
Burpee Pull-Up
Burpee Pull-Up Tips
Find a gym near you:
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Comments on 251018
152 Comments
M38/174cm/70kg
RX
db 16kg
21'26''
14:10
subd the pull ups for over the db burpees bc in a hotel
26:14 - Rx’d
One of the worst WODs I’ve ever done.
Intermediate option w/ Up-down pull-ups
15:20
M37 183cm 96kg
17'59 rx
Burpees pull ups were tougher than i expected
DB snatch unbroken every set
Burpee pull-ups in a steady "smooth-is-fast" pace.
21:40
pullups on rings, not 6” above reach. Bouts of yelling at my kids and watching them poopoo in the yard…..
lmao
I’m hungover
RX 22:31
Após uma semana sem treinos, voltei…. Não deu bom, 18’22
13:00
Not quite sure if the pull-up bar was 6 inches but brutal on the upper arms/shoulders https://youtu.be/5WWf1Vq2faU?si=gZnRbr6yfO0WU50J
16:17
30lb DB
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull-ups
35lb
19:48
30 db snatches 20#
10 bp pull-ups
15:50
30 alternating dumbbell snatches
30 burpee pull-ups
♀ 35 lb
26:10
Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches 10kg
20 burpee pull-ups with bar at wrists
13:25
30 alternating dumbbell snatches @30lbs
15 burpee
Rx
19:23
Intermediate option
19:03
Beginner/Intermediate, can't extend the pull-up bar in my basement but wouldn't have done me any good anyways. #35 @ 30 reps/set, Jumping pullups @ 20 reps/set. 29:27.
Did a big hike on Saturday (3000', 11+ miles). Did this today Monday with these scales:
3 rounds
30 alt snatches, 35lbs DB
25 burpee pull-ups, over-door bar (just overhead)
17:37
Last round unbroken (except to switch).
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull-ups
Set the pull-up bar at your fingertips when your
21:08
17:35 RX with a little parenting sprinkled in, which probably would have been a break anyway 😂 phew!
25:58
M/41/5’7”/165#
21:57 Rx
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20:00 Rx
M 47 / 97 kg / 182 cm
RX - 20:22
1 rd - 06:14
2 rd - 07:00
3 rd - 07:08
Db 20kg
90 snatch
90 burpees pull up
M44 / 96kg
Intermediate option in 17.07
R1: 5.15
R2: 5.01
R3: 4.58 and 20kg
18:07 rx
35:14
Pull ups @ reach
50# Alt DB snatches
-RX: 23:48
2+20 in 18min cap
M 55/210/6’
Scaled burpee pull-ups to 20, everything else as rxd.
20:29.
tiempos de ronda
R1 | 05:55 |
R2 | 07:21 | +86 s
R3 | 08:56 | +95 s
Ø 07:24
Tiempo restante: 00:01 = 22:13
3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♂ 50 lb
3 rounds for time of:
30 alternating dumbbell snatches
20 burpees
20 pull ups with black band
♀ 35 lb
22:34.73
3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull-ups
M38 40# DB
30:22
Breathing was a real issue for me.
F36 30# DB
30:45
Had to scale the pullups to "jump to target" for the last set.
25:07 RX
Had a weird burpee pull-ups setup
20:37. Rx. Rough one, needed this!
Early morning as close to RXd as I can get in the garage gym, bar about 2” above reach. Standard Sunday make up Saturdays workout day.
16:41.
unbroken snatches. Burpees slow but unbroken first 2 rounds, took 2 breaks the last 30. Gosh, those things were a slog!
M28
17:24
5:16/6:06/6:00
30lb dumbbell
20 burpee-pull up
Still have the flu...
But I should be good by Mon!!!
39 M / 190lbs / 70”
15:58 RX
Did this after our Saturday morning class at the gym. Didn’t have it all there for this one today. Still a great workout though!
Rx 14:31
*Unbroken Dumbbell Snatches, all rounds.
**Those Burpee Pull-ups were rough!!!
You blazed a trail though, awesome job!
Holy “how can you go that fast on such an awkward movement?” Cow. Bravo, Derek!
Snatches straight sets
Burpee pull ups short break sets of 10
Nice work!
51yo, m, 45lb snatches and bpu rx, 27:05
Rx
17:16
Lots of fitness in this one
Then I remembered… 😌
Total time about 11 mins,
Using 55lbs, did 20 first rotation dropping back to 15, and 15 burpee pull-ups.
That was brutal, a lot of laying down on the ground action 🤣
Rx 26:05
Maintained sets of 5 for burpee pull up but the rest between sets definately went up
Then I remembered… 😌
Total time about 11 mins,
Using 55lbs, did 20 first rotation dropping back to 15, and 15 burpee pull-ups.
Rx’d: 19:23
Some hook gripping of shorts during the BPUs
Lil sore from yesterday, it’s cold plunge time…
Hell yeah, amigo! I was in the sore boat too.
Soreness aside that's a great time! You were not alone in feeling the aftermath of the ruck!
18:50 Rx
56 yo M/ 5'9"/ 145 lbs
29:10
as Rx'ed
M51 15:33
intermediate option first time posting on the main site since the crossfit journal days.
i guess that means im officially old now? lol
Scaled to
35# alt db snatch/burpee pull ups
30/15
20/15
20/15
18:59
m/55/180
For my notes-
did this 15 minutes after a very difficult 1 hour boxing/kickboxing class
I won't have time to do this on Sunday and it looked like fun:)
Completely gassed through the whole thing
My yoke bar is about 3" above reach
That is beast mode! Iron Mike indeed!
Tough day. Way to gut thru it. Here’s to popcorn and football tomorrow.
I got so excited when I first glanced I thought we had 90 burpee pull overs to do! Good thing it was just burpee pull ups because I died.
19: 25 rx
So evidently I am having difficulty posting back on 251017. Results from the 3 mile ruck today.
With a 40# Plate carrier
32:27 (PR)
240203: 35:24 with same PC
230821: 2 mile ruck, alice frame with 45# plate, 30:13 (mix between run/walk); done after an annual fitness test
"Jrogged" (thanks Favo) all of it today save for negotiating 1 intersection and a few walking steps at the turnaround point.
Gotta love the Jrog! Outstanding job! Congrats on a PR! I knew you'd crush this one!👏
That’s fantastic, brother! Great work!
That’s fantastic, Lincoln.
Thanks ya’ll!
Rx DB snatches -35# BPUs as jumping
13:58
About halfway through 2nd round I remembered about trying to land right under the bar for burpees, went faster after that, but that "movement interruption" struggle is real for me! Nice one.
Still an outstanding time despite the movement interruption!
Blazing fast! Great work, Favo!
Scaled
20 db snatch #20
20 burpee jumping pull up
M/37/210/6’2”
16:00 Rx’D
Yeah sub 10 would be insane speed. Excellent job as always!
Well done!
Fantastic!
👌🏻
👌🏻
Rx
18:27
Cumulative fatigue slowed me down today. Maybe I should take a rest day 🤔
Haha, Sam, no quick triathlon today!?! I'm not a good rester either.
Fantastic work, despite the fatigue!
Scaled to
3 RFT
30 DB snatches, 35# DB
15 pull-ups
10:28
63/5'8"/159
Well done!
Great job, Jim!
10:51 RX didn’t want that smoke Today I was hurting
Still looks smoking too me🔥
Yep, I'd say that's pretty fire @ Rx!
Fantastic!
Holy canoli
RX
16:45
Nice!
30 db snatch 35#
20 burpee jumping pull up normal height bar
20:53
55M
14:37
40# DB & (20) BPU
Great work, Steven!
Made up 251017, results there.
Figured this was a great swap with what we did for Bulletproof yesterday - got some burps and pull-ups in, plus KB swings share some common movement structure to DB snatch.
Kudos for hq coordinating its WOD w/ the Bulletproofers. Hope you had a good ruck.
That did work out well! Sometimes it hits right! Your ruck score isn't showing for me on yesterday's screen, but I'm sure you smashed it!
Thanks! I reposted above - having some issues with commenting back on 251017.
25#
Burpee- jumping pull up modified
Beginner option 9:54
Rx 21:55, target 12” above reach
That's a high bar...a little more spiciness to the workout.
Rx+ at that height. Good job!
Rx : 15'47 with @Elie Margerin
Well done!
12:10
-30 alternating dumbbell snatches
-30 burpee pull-ups
17:45
*30 lb DB
Great work, Marty!
16:34
Great work!
Rx 19:35
40m 12:05
30-20-10
17:09
Dumbell 15 30alt snatch
20 burpees pull up
Rxd 32:01
9:35, 20kg dumbbell
Man, that's fast! Nice!
What Favo said.