2026-11-10

• Overview: This Target Tuesday workout is part of a 3-week series working toward the next benchmark workout, “100 Percent”, at the end of November. These larger rep sets will help develop the muscular endurance needed to excel at “100 Percent”.
• Workout Flow: Work the full 3:00 each AMRAP, then pick up wherever you left off after the 2:00 rest. If you finished 1 full round + 3 snatches, you start the next interval on the 4th snatch and continue on.
• We want to complete at least one full round each set, so modify accordingly.
• For both the snatches and bench press, choose a dumbbell weight you can complete unbroken when fresh and in 1-3 sets during the workout.
• Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
• V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs. These should be completed steadily in 1-3 sets.
• Intended Intensity: RPE 7-8
• Target Loading: Moderate
• Fitness Attributes Improved: VO2 Max & Muscular Endurance
• Target Score: 4-5 Rounds

• We want to attack each interval, given that there is a solid amount of rest between work intervals. We want similar outputs each AMRAP, so start the first interval at a pace you can repeat in the last.
• The upper body gets a brief break during the v-ups. This gives us the opportunity to push the snatches beforehand. Try to complete the snatches in as few sets as possible.
• Focus on a fast cycle rate for all movements throughout. We want crisp reps.
• Pick up the pace in the final 20-30 seconds of each interval, finishing hard.

DUMBBELL SNATCH

• Reduce Loading/Reps
• Dumbbell Hang Power Snatches
• Plate Ground to Overhead
• Kettlebell Swings at Same Weight
• Barbell Power Snatches, 65 / 45 lb

V-UPS

• Reduce Reps
• Alternating Single-Leg V-ups
• Tuck Crunches
• Sit-ups
• Hollow Rocks

DUMBBELL BENCH PRESS

• Reduce Loading/Reps
• Sub Barbell, 95 / 65 lb
• Floor Press
• Hand-Release, Weighted, or Deficit Push-ups
• 36 Regular Push-ups

2:00 Easy Machine

5 Light Dumbbell Snatches (R)
5 Light Dumbbell Snatches (L)
7 Sit-ups
10 Push-ups

Build to Workout Weight

2 Rounds:
6 Alternating Dumbbell Snatches
6 V-ups
6 Dumbbell Bench Press