Workout Description

Why This Workout Is Very Hard

Four fast 400s bracket high-skill legless rope climbs and heavy squat snatches (185/130), demanding strength, grip, and precision under fatigue. The time cap keeps the pace honest while the skill and loading punish errors. Expect advanced athletes to grind steady; many intermediates will bump the cap without smart scaling.

Benchmark Times for First Cut

• Elite: <12:00
• Advanced: 12:45-13:30
• Intermediate: 14:30-15:30
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Squat snatches require explosive hip extension and aggressive turnover. Success hinges on powerful singles performed repeatedly with minimal drop-off.
• Strength (7/10): The 185/130 squat snatch for reps is a significant strength test under fatigue, demanding strong pulls and stable overhead squats at challenging percentages.
• Endurance (6/10): Four 400m runs provide steady aerobic work, but heavy snatches and legless climbs interrupt rhythm. Expect elevated heart rate throughout with short resets between rope and barbell efforts.
• Flexibility (6/10): Receiving deep in a squat snatch with a stable overhead position requires solid ankle, hip, thoracic, and shoulder mobility, especially when fatigued.
• Stamina (5/10): Volume is moderate, but the combination of 12 legless climbs and 28 heavy snatches taxes grip and shoulders, requiring sustained output without full muscular recovery between sets.
• Speed (5/10): Runs are brisk but not all-out. Most athletes will use controlled singles on snatches and deliberate rope climbs, limiting fast cycling and emphasizing smooth transitions.

Scaling Options

Scale to: Snatch 155/105 or 135/95 (as smooth singles) • Rope climbs: 2 legless or 3 regular/round (or 6–9 strict pull-ups) • Run 300m instead of 400m

Scaling Explanation

These options preserve the workout’s structure and grip/strength stimulus while adjusting load, rope difficulty, and running volume to keep athletes moving with consistent, confident reps.

Intended Stimulus

A steady, high-tension grind. The runs should feel controlled but brisk, setting up composed rope climbs and confident single snatches. Grip and shoulders will fatigue quickly—avoid failure. Aim for smooth, repeatable efforts, minimal chalk breaks, and consistent round times that hold within 30–45 seconds of each other.

Coach Insight

Pace the runs at 80–85% so you arrive ready to climb. Singles on the snatch from the start for most athletes; breathe and reset fast. One tip: Protect grip and shoulders—break before you fail, especially on rope climbs and snatches. Common mistakes: Sprinting the first run, jumping to a missed snatch, chalking excessively, and staring at the rope or bar too long between reps.

Benchmark Notes

This is a for-time workout with a 20-minute cap. Faster times indicate better performance. Beginners may time-cap; intermediate athletes should target 15–17 minutes; advanced athletes 12–15 minutes; elite sub-13. Use these levels to gauge pacing and appropriate scaling to maintain stimulus.

Modality Profile

Time splits skew toward weightlifting and running: heavy squat snatches consume large chunks of working time, runs occur every round, and legless climbs—though few—are time-costly and skill-intensive. Overall balance favors weightlifting and monostructural with a meaningful gymnastics component.

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