Workout Description

Why This Workout Is Hard

A fast couplet with 120 total reps and a heavy-ish unilateral dumbbell snatch taxes grip and midline while demanding sustained pacing. Movement complexity sits between advanced (Toes-to-Bar) and high-skill (snatch), and the 5–10 minute time domain encourages high power output. Expect heart rate to spike, core to burn, and grip to fade if pacing and breaks aren’t disciplined.

Benchmark Times for AGQ 22.1

• Elite: <5:30
• Advanced: 6:30-7:00
• Intermediate: 7:30-8:00
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Sustained muscle endurance in core, lats, and posterior chain across 120 reps with limited rest opportunities.
• Speed (7/10): Quick cycling and short breaks are rewarded; transitions and set management significantly influence finishing time.
• Power (6/10): Explosive hip extension for snatches and dynamic kipping power on Toes-to-Bar drive intensity and cycle rate.
• Endurance (5/10): Short-to-mid time domain with elevated heart rate throughout. Cardio matters, but the limiter is more grip and midline than pure engine work.
• Flexibility (4/10): Requires shoulder overhead mobility and hamstring/hip flexion for efficient Toes-to-Bar and safe lockout in the snatch.
• Strength (3/10): No max efforts, but a relatively heavy single-arm snatch challenges strength under fatigue and unilateral stability.

Scaling Options

Scale to: 15 Toes-to-Bar or 20 Hanging Knee Raise • 20 Alt DB Snatch at 50/35 lb (or 60/40) • 3 rounds of 15 TTB + 15 DB Snatch (70/50)

Scaling Explanation

Adjusting reps or load preserves the couplet’s intensity and stimulus while keeping athletes moving fast and finishing within the 10-minute cap.

Intended Stimulus

Fast and intense with smart breaks. Aim to hold near-threshold breathing while protecting grip and midline. Unbroken may be possible early, but brief, planned breaks should prevent blow-ups. Keep transitions short and maintain a steady snatch cadence to finish under the cap while preserving quality kip on Toes-to-Bar.

Coach Insight

Pace the first round at 90–92% and grow into the workout. Think quick 3–5 second breaks, not long rests. One tip: Break Toes-to-Bar before you have to—small sets with tiny rests beat big sets that implode. Avoid death-gripping the dumbbell and sloppy kips. Re-grip on the way down, keep the bell close, and breathe on each rep.

Benchmark Notes

These times represent finish targets from beginner (just beating the 10:00 cap) to elite (around 5:30). If you’re well under your level’s time, increase unbroken sets or transitions next time. If you’re over, scale reps or load to keep intensity high and finish inside the cap.

Modality Profile

Half the work is gymnastics (Toes-to-Bar) and half is weightlifting (alternating dumbbell snatch). No monostructural element, so pacing and transitions become the cardio. Expect time split roughly evenly between the two movements across all three rounds.

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