This is a great workout to get the legs moving and get you breathing hard.
20 Minute Time cap
5 rounds for time
12 pull ups
24 jumping lunges
12 DB snatches 22.5/15
So this workout is nice and simple. The rep scheme is easy to remember and the rounds are set so you know what that you should be breaking this down into a pace that you can maintain. This is a great workout for practising pacing and change over speed. Because all of the movements are simple it means that you don't have to focus on what you are doing. It means you only have to focus on moving smoothly and not stopping.
Like I mentioned the movements are simple but there are pull ups in there. This is not possible for a lot of people at the moment. If you can't get to a pull-up bar you can change the pull ups out with bent-over rows with your snatch dumbbell. But to make sure you are even you will do 12 reps on each arm.
In terms of scaling, there is isn't much that needs to be changed. If you can't do pull ups you know what the substitute is with the dumbbell. For the rest of the movements, nothing needs to change, if the dumbbell weight is a bit heavy then you can drop the weight a little bit.
So how should you approach this workout?
As I mentioned, this workout is a great workout to practise your pacing. the goal is to have a consistent and steady pace the whole way through the workout. For example, I tried to maintain a 3 minute a round pace through the workout. I did this because I normally struggle with winning workouts in the later rounds so I tried to make sure I still had energy in the tank for the run.
This is how you should pace your workout to make it as efficient as possible. If you struggle with the pull ups, pick a pace that gives you a chance to break up the reps later on and not lose any extra time as the workout goes on. If you know there is a movement that you struggle with more then make sure you pace your workout around that.
3 minutes a round is defiantly a comfortable pace to try and push for this workout. But if you are looking for more of a challenge you could up that to 2 minutes 30 seconds a round is defiantly possible. This would be a good pace for anyone that is confident with all the movements and can push the pace every round of the run. The run although it is short it gets hard because of the DB snatches and jumping lunges turning your legs into jelly.
If you struggle with all of the movements then you need to be aiming for a 4 minute a round pace minimum. This will get you in just under the time cap and gives you an extra minute of rest per round. But don't take this for granted. for the first few rounds try to get the rounds in at 3 minutes 30 seconds just to give yourself an extra boost towards the end if you do start to slow down.
Give this workout a try and see what you think. It is a great workout to get the lunges going and to push your workout pace. Try your best to keep moving and not stop through the workout. The challenge is always to keep moving and to maintain the same pace through the entire workout.