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STRUCTURE: Athletes will complete 5 Rounds on the 4:00 of 12-9-6: Alternating Single Dumbbell Snatches and Lateral Burpees Over Dumbbell. In the remaining time, athletes will complete as many Double Unders as possible.

STIMULUS: “TIGGER” is a Pacer workout.

STRATEGY: Athletes should be able to complete Dumbbell Snatches and Burpees Over Dumbbell in 3:00, leaving at least a minute of Double Under time for athletes.

SCALING: If needed, athletes should cap Snatches and Burpees at 3:00 or reduce reps to 9-6-3 to leave time for Double Unders.

SCORING: Athletes’ score will be their Lowest (minimum) round of Double Under Reps. This will encourage athletes to be consistent across all 5 rounds.


-Athletes should pace Dumbbell Snatches and Burpees strategically to feel good going into Double Unders

-Athletes should aim to be consistent on Double Under Reps

“Tigger” (AMRAP – Reps)


On the 4:00 x 5 Rounds:


Alternating Single Dumbbell Snatches

Lateral Burpees Over Dumbbell

In Remaining Time Max Double Unders

or Single Unders (Scale)

*Score = Lowest Round of Double Under Reps





Basics-9-6-3, singles