Workout Description

Why This Workout Is Medium

This is a long, grindy For Time piece with high total volume and one high-skill lift. Expect 24–32 minutes for most competent athletes. Work density is modest due to the extended time domain, but 100 squat snatches, 100 push-ups, 100 Russian twists, and 100 bike calories add up. The heavy-volume modifier applies (200+ loaded reps), pushing difficulty toward the top of Medium.

Benchmark Times for 10×10

• Elite: <23:00
• Advanced: 24:00-26:00
• Intermediate: 27:00-28:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps across snatches, push-ups, and twists demand muscular endurance in shoulders, legs, and core. Success hinges on sustainable sets and minimal rest between movements over many rounds.
• Endurance (7/10): Ten rounds with repeated biking and barbell work challenges steady aerobic output. Heart rate stays elevated throughout, requiring controlled breathing and pacing to avoid redlining too early in the workout.
• Flexibility (6/10): The squat snatch requires solid overhead mobility and stable bottom positions. Athletes with limited thoracic and shoulder mobility will struggle to receive the bar efficiently and safely.
• Power (6/10): Snatches demand speed through the pull and aggressive turnover. However, overall intensity is tempered by volume and pacing needs across ten rounds.
• Speed (4/10): Some quick cycling on push-ups and twists is possible, but snatches and bike segments limit all-out speed. Smart transitions and tight sets matter more than sprinting.
• Strength (3/10): Loads are moderate (95/65 lb) and not maximal. Strength matters for sound positions under fatigue, but no single heavy effort determines success here.

Movements

• Push-Up
• Squat Snatch
• Russian Twist
• Assault Air Bike

Scaling Options

Scale to: 8/6 cal Assault Bike • 75/55 lb Power Snatch (or 65/45 lb Squat Snatch) • Push-Up to elevated surface + Russian Twist 15/10 lb

Scaling Explanation

These options reduce intensity bottlenecks (bike calories, snatch load/complexity, upper-body fatigue) while keeping the workout’s long, sustainable grind and movement pattern intact.

Intended Stimulus

A steady grind with controlled breathing on the bike and crisp, sustainable snatch sets. Athletes should aim for consistency, not early fireworks. Keep transitions tight, avoid major failures on push-ups, and preserve quality positions on the snatch to hold pace across all ten rounds without redlining.

Coach Insight

Pace the bike at 70–80% and hold it. Break snatches into fast singles or 2–3 quick sets from the start. Keep push-ups unbroken early, then short sets before failure. The one tip: Choose a snatch plan you can repeat for all 10 rounds—fast singles beat failed touch-and-go. Don’t sprint round one, and don’t rest standing. Breathe between reps, not between stations.

Benchmark Notes

Times represent finish benchmarks from beginner to elite. L1 is around the time cap, while L5 targets roughly 28 minutes. Faster athletes keep snatches in small, crisp sets and push the bike. Use these levels to pick a pace and scale loads to finish within the intended window.

Modality Profile

The air bike accounts for a significant monostructural chunk. Weightlifting dominates due to 100 squat snatches plus loaded Russian twists. Gymnastics is present via 100 push-ups. Time-wise, the barbell and bike consume the majority, with short but frequent bouts of bodyweight work.

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