Workout Description

Why This Workout Is Hard

A short, high-skill couplet with heavy snatches and strict handstand push-ups packs a punch. The 6-minute cap keeps density moderate on paper, but the technical demand of snatches at 135/95 and strict pressing strength under fatigue drives difficulty. Expect shoulder fatigue, pacing challenges, and a narrow margin for error on both movement quality and cycle speed.

Benchmark Times for AGOQ 19.5

• Elite: <2:45
• Advanced: 3:30-4:00
• Intermediate: 4:30-5:00
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Snatches reward crisp, explosive hip drive. The faster and more powerful the pull and turnover, the fewer failed reps and the better the overall time.
• Stamina (7/10): Thirty heavy barbell reps paired with thirty strict presses challenge shoulder and triceps stamina. The volume is modest, but strict standards magnify local muscular fatigue.
• Strength (6/10): Requires solid overhead strength for both heavy snatches and strict HSPU. Not maximal loads, but strength limits many athletes’ ability to maintain speed and form.
• Speed (6/10): Quick barbell cycling and short breaks help, but strict HSPU inherently slow cadence. Smooth transitions and disciplined sets drive speed without blowing up.
• Flexibility (4/10): Adequate shoulder, thoracic, and wrist mobility are needed for a stable overhead position and inverted pressing. Demanding but not extreme flexibility requirements.
• Endurance (2/10): Very short time domain with no monostructural work. Breathing matters, but aerobic capacity is not the limiter compared to strength and skill under fatigue.

Scaling Options

Scale to: 30 Snatches (95/65) + 30 Strict HSPU • 30 Snatches (115/75) + 30 Kipping HSPU • 30 Snatches (95/65) + 30 Pike HSPU (box) or 20/20 reps

Scaling Explanation

These options preserve the couplet’s shoulder-intensive stimulus by adjusting load and pressing difficulty so you can keep moving and finish near the intended time window.

Intended Stimulus

Fast and intense with strict control. Move deliberately on the snatches—powerful but tidy reps—then manage the wall with small, consistent HSPU sets to avoid failure. The shoulders will burn; aim for minimal chalk breaks and quick transitions. Target a finish between 3–6 minutes depending on capacity.

Coach Insight

Open with planned snatch sets (e.g., 6-6-6-6-6 or 10-10-10) and stay smooth. Quick singles are fine if it keeps you moving. The one tip: Never hit HSPU failure—break early and often, even 3–5 reps at a time. Avoid no-reps from poor lockout or shallow depth. Keep hands set, kip is not allowed—stay tight and breathe.

Benchmark Notes

These times reflect a broad range from beginners who may time-cap to advanced athletes finishing well under 4 minutes. If you can cycle 135/95 snatches efficiently and manage strict HSPU in 2–4 sets, aim for the 3–5 minute range. Use these tiers to guide pacing and scaling choices.

Modality Profile

Half the work is gymnastics (strict handstand push-ups) and half is weightlifting (snatches). There’s no monostructural element. Time is typically split between barbell cycling and controlled sets on the wall, with both movements competing for shoulder capacity.

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