Workout: Spitfire. Type: Ladder. A Fiz original. A flat-out dumbbell sprint - 21-15-9 single-arm snatches and burpees over the bell, no pacing, no hiding. In and out before the engine knows what hit it. 2 movements across 1 section. Created by Fiz.
FizBenchmark WODs

Spitfire

A Fiz original. A flat-out dumbbell sprint - 21-15-9 single-arm snatches and burpees over the bell, no pacing, no hiding. In and out before the engine knows what hit it.

FbyFizPartner
Ladderadvancedfiz-originalbenchmarkfor timedumbbellsprint
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Format
Ladder
Time cap
10 mins
Level
advanced
The workout

Ladder

Spitfire
21-15-9 LADDER
Dumbbell Snatch reps @ 22.5kg
Burpees Over Dumbbell reps
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Spitfire is a ladder workout by Fiz, built from 2 movements, with a 10 mins cap. It is set at advanced level.

How to approach Spitfire

Spitfire loads the shoulders, glutes, quads and hamstrings hardest. Cardiovascular system, chest and core take a share of the work too.

Spitfire is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 10 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Questions

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How long does Spitfire take?
Spitfire runs to a cap of 10 mins.

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