Workout Description

Why This Workout Is Very Hard

Two light-to-moderate barbells plus gymnastics for five rounds create high volume and heavy interference. Total 225 reps, including 100 thrusters, taxes shoulders, grip, and lungs. Most athletes will need to break sets and manage fatigue, putting this in the 15–30 minute range. Loads aren’t heavy, but sustained barbell cycling and pull-ups elevate the overall difficulty to very hard.

Benchmark Times for Dating Sage

• Elite: <15:00
• Advanced: 20:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Total 225 reps with big sets of thrusters and pull-ups challenge local muscular endurance, especially shoulders, triceps, and grip. Sustainable set sizes and brief rests are key across all five rounds.
• Speed (6/10): Best times come from quick barbell cycling, minimal chalk breaks, and snappy transitions. It’s not a pure sprint; fast, repeatable sets with tight rest create steady speed without blow-ups.
• Power (6/10): Snatches and thrusters benefit from crisp hip drive and bar speed, but volume and pacing reduce peak explosiveness. Efficient cycling and timing matter more than raw power output.
• Endurance (5/10): No monostructural work, yet five continuous rounds at moderate-light loads drive breathing for 15–30 minutes. Athletes must pace transitions and recover on the barbell to avoid redlining.
• Strength (4/10): Loads are light relative to strength standards; no max efforts. Maintaining barbell control and safe positions under fatigue requires baseline strength and core stability rather than peak force production.
• Flexibility (3/10): Front rack and overhead positions must be stable: depth and lockout for thrusters, strong overhead for snatches. Mobility limits increase energy cost but demands remain within standard CrossFit ranges.

Scaling Options

Scale to: 5 rds of 10 power snatches (75/55), 10 ring rows, 15 thrusters (65/45) • Keep RX loads, reduce to 4 rounds and 10 pull-ups • 10 hang power snatches (65/45), 12 banded pull-ups, 15 thrusters (55/35)

Scaling Explanation

These options preserve the triplet, grip interference, and barbell cycling while adjusting load, pulling difficulty, and total volume so athletes can keep moving and finish within the intended time domain.

Intended Stimulus

Challenging but steady barbell–gymnastics triplet. Move continuously with short, planned breaks—breathing hard without hitting failure. Aim for repeatable sets: snatches 5-5, pull-ups 8-7, thrusters 12-8 or 10-10. Keep transitions tight and avoid long chalk breaks. The last two rounds should feel grindy but controlled, not chaotic.

Coach Insight

Pace the first two rounds at 80–85% and hold that split. If you blow up, it’ll be on the thrusters. One tip: cap rest to 3–5 breaths between sets—use the clock. Avoid death sets early, sloppy reps under fatigue, and excessive chalk/walk breaks. Grip management is everything.

Benchmark Notes

Levels span from beginner completion near 40 minutes to elite sub-15. Mid-level athletes should target about 25–27 minutes with smart breaks (e.g., 5-5 snatches, 8-7 pull-ups, 12-8 thrusters). Use this to scale so you can keep moving and finish near your tier’s pace.

Modality Profile

Two of the three movements are barbell lifts and dominate time-on-task: snatches and thrusters. Pull-ups add meaningful gymnastics volume and grip interference. With no monostructural element, weightlifting comprises roughly 70%, gymnastics about 30%, and monostructural 0%.

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