This is a repeatable interval workout where pacing and consistency matter most. Each 4:00 window should be approached with control, not a sprint. Burpees should be steady and smooth to keep heart rate in check, and DB snatches should be efficient and hip-driven with a weight that allows continuous movement. The goal is to get to the machine with enough time to push for calories each round. Effort on the machine should be strong (around 80–85%), aiming to hit similar numbers every round. The 2:00 rest is full recovery, use it to reset, control breathing, and prepare to repeat the same output. This workout rewards discipline early and consistency throughout.
WORKOUT:
4 rounds, 28 min
4:00 to complete:
10 Burpee
10 Alternating Dumbbell Snatches
Max Cals
2:00 rest between rounds