2026-10-19 — 2026-10-25
Snatch and Grab
For time: 1 dumbbell bench press + 1 burpee push-up; then 2 + 2, 3 + 3, continuing to 10 + 10. Complete the bench presses before the burpees on every rung. Totals: 55 dumbbell bench presses and 55 burpees. One continuous clock.
RX
Ascending 1-to-10 ladder of dumbbell bench presses and strict push-up burpees. Use two equal dumbbells with a COMBINED weight of 50% of your bodyweight (25% per dumbbell). Example: 180 lb athlete = 90 lb total = two 45 lb dumbbells. Each burpee must include one strict push-up.
Scaled
Same 1-to-10 ladder and dumbbell load: replace strict push-up burpees with regular burpees; no separate strict push-up is required. Select Scaled when submitting. Record bodyweight and both dumbbell weights in equipment notes. Lighter weights or further modifications are welcome as unranked practice.
Score: Elapsed time, fastest first.
Movement standards
Dumbbell bench press: lie on a stable flat bench with feet planted and shoulders and buttocks supported. Start with both elbows extended, lower both dumbbells under control to chest level, then press both to full elbow extension. Both arms together count as ONE rep, not two. Use the same two equal dumbbells throughout. RX burpee push-up: from standing, move to a straight-arm plank, lower the chest to the floor in a controlled strict push-up with the body moving as one unit, and press back to straight arms before bringing the feet forward. No worming or knee-assisted push-ups. Finish standing tall with a jump, both feet clear of the floor and hands together overhead. One strict push-up plus the burpee finish counts as ONE burpee rep. Scaled regular burpee: chest and thighs touch the floor, then return to standing and jump with hands together overhead; stepping back and up is allowed, and a separate strict push-up is not required. Finish each matching pair before advancing: 1 bench / 1 burpee, 2 / 2, 3 / 3, 4 / 4, 5 / 5, 6 / 6, 7 / 7, 8 / 8, 9 / 9, 10 / 10. Clock starts immediately before the first bench press and stops after the tenth burpee on the final rung. Include all rest and transitions; round finish time UP to the next whole second. No time cap.
Warm up with 5 minutes of easy movement and practice reps. Keep the clock running through rest and transitions. Use a stable support and measured, traffic-free course. Choose a version you can control. Youth attempts are supervised and submitted by a parent or guardian. Further modifications are welcome as practice; only prescribed versions belong on these standings. Record bodyweight and the weight of EACH dumbbell in equipment notes. RX load is half your bodyweight in total, not half in each hand. This workout uses a dumbbell bench press, not a snatch. Use a manageable setup and stop if you cannot maintain control.
Submit by: 2026-10-27T23:59:59-07:00