Workout Description

Why This Workout Is Hard

Density is low due to heavy singles: (200 DU×0.5 + 14 snatch×4.0) = 156 units over ~12 minutes ≈ 13 units/min, mapping to 20 density points. Movement complexity averages high (Double-Under 60, Squat Snatch 80 → 70). Time domain sits in 5–12 minutes (80). Base score: 0.4×20 + 0.3×70 + 0.3×80 = 53. No modifiers. Final rating: Hard.

Benchmark Times for Doubles and Oly

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): The squat snatch is an explosive lift relying on rapid force production and speed under the bar, especially challenging under fatigue from jump rope.
• Strength (8/10): Very heavy ascending squat snatches (up to 245/165 lb) demand significant maximal strength to receive and stand the bar from the bottom of a squat.
• Flexibility (6/10): Secure overhead squat positions with full depth require solid shoulder, thoracic, hip, and ankle mobility to safely stabilize heavy weight overhead.
• Stamina (5/10): Two hundred double-unders and 14 heavy snatches require sustained focus and repeat efforts, but the barbell load forces deliberate pacing rather than high-rep cycling.
• Speed (5/10): Double-unders reward quick cycling, but heavy snatches become controlled singles, moderating overall speed despite brisk transitions.
• Endurance (4/10): Short, repeated rope segments elevate the heart rate, but total duration is relatively brief and punctuated by heavy barbell singles that limit continuous aerobic demand.

Movements

• Squat Snatch
• Double-Under

Scaling Options

Scale to: 100 single-unders per set with Rx barbell • 50 double-unders per set with lighter bar (e.g., 135/155/175/195 or 95/105/115/125) • Power snatch (same rep scheme) + overhead squat as needed to meet depth

Scaling Explanation

These options preserve the couplet’s stimulus—fast rope work into progressively heavier snatches—by adjusting skill and load so athletes move well and finish near the intended time domain.

Intended Stimulus

Fast but composed. Aim for quick, mostly unbroken double-unders to raise the heart rate, then controlled singles on the snatches with tight technique. Add weight each round and keep rests short but deliberate. You should finish breathing hard, legs and shoulders taxed, but never sacrificing mechanics—roughly 8–12 minutes for Rx athletes who move confidently under the bar.

Coach Insight

Pace the rope to stay relaxed; save your fight for the barbell. Short, consistent breaks before each heavy single beat long recovery. Your one big key: lock in your receiving position—commit to the pull under and own the bottom. Avoid chasing failed reps. Misses at heavy loads snowball. If timing slips, take 10–15 seconds, reset, and hit the next lift clean.

Benchmark Notes

Use the levels to gauge pacing and scaling. If you finish near Level 5, you’re on track with the intended stimulus. Faster times reflect smooth, mostly unbroken double-unders and confident heavy singles. If you exceed the cap, reduce barbell load or DU volume so you land between Levels 4–6.

Modality Profile

This couplet mixes monostructural jump rope (four 50-rep sets) with very heavy Olympic lifting. Although there are more rope reps, time is dominated by barbell singles and loading changes, so weightlifting occupies the larger share, with monostructural work providing shorter, faster spikes of effort.

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