3 Rounds for Time: 20 Burpees, 21 Alternating Dumbbell Snatches (50/35 lb), 12 Dumbbell Thrusters (2x50/35 lb)
Primary movement: DB Snatch/Burpee
Ellen is a dumbbell conditioning triplet: 3 rounds for time of 20 burpees, 21 alternating dumbbell snatches (50/35 lb) and 12 dumbbell thrusters (2x50/35 lb). The single-arm snatches are manageable, but the double-dumbbell thrusters are the round-killer - two 50 lb dumbbells overhead for 12 reps, straight after burpees, three times. Ellen tests dumbbell competence under fatigue, a skill set the Open has made essential.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 16:00+ | 17:00+ |
| intermediate | 12:00 | 13:00 |
| advanced | 9:30 | 10:30 |
| elite | sub 8:00 | sub 9:00 |
Keep the burpees at a smooth, breathing pace - they're the recovery compared to what follows. Snatches: switch hands in the air or on the floor, but keep a metronome rhythm and use your legs. The thrusters decide your time: 12 unbroken if strong, or a fast 7-5 with a 3-breath break. Front-rack rest position with dumbbells is expensive; either move or drop them, don't hold and stare.
Scaled: 3 rounds of 15 burpees, 15 alternating snatches (35/20 lb), 9 thrusters (2x35/20 lb). Beginner: 3 rounds of 10 burpees, 12 snatches and 8 thrusters with light dumbbells.
Log every result, see your progress over time, and know exactly where you stand.