Warm-Up
2:00 Cardio Choice
—
2 Rounds, For Quality
10 Alternating Scorpion Stretch
:15/:15 second Crossbody Lat Stretch
:15/:15 Samson Lunge Stretch
6/6 Dumbbell Hang Snatch
8 Scapular Pull-Ups
8 Ring Rows
—
3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)
3 Snatch High Pull
3 Muscle Snatch
3 Overhead Squat
3 Squat Snatch
–
Then Load to Working Weights
Strength / Weightlifting
Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-
% is Based on 1RM Squat Snatch
Record Each Working Weight
Workout
“
Diddy Kong”
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Strict Pull-Ups
Dumbbell: 50/35lbs (22.5/15kg)
Level 2:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Banded Strict Pull-Ups
Dumbbell: 35/25lbs (15/12kg)
Level 1:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Inverted Rows (click for demo)
Dumbbell: 25/15lbs (12/7kg)
Goals / Stimulus / Objectives
Score = Total Reps
Goal: 90+ Reps
Scoring = Through 10 Pull-Ups = 90 Total Reps
Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.
Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.
Stimulus: Muscular Endurance and Strict Strength
RPE: ~7-8/10
This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.
Overview & Stimulus:
“Diddy Kong” is a short, ascending ladder AMRAP that challenges upper-body pulling strength and muscular endurance under a tight time cap. The combination of a constant set of DB snatches and steadily increasing strict pull-up reps will test your ability to maintain quality reps as fatigue sets in. Expect your heart rate to stay elevated and your shoulders, lats, and grip to be the primary limiting factors. The DB snatches provide a dynamic hip-driven movement, while the strict pull-ups become progressively more demanding on the upper body.