Workout Description
Why This Workout Is Hard
This workout combines moderate loading (95/65 power snatch) with high skill demands (toes to bar under fatigue) and significant volume (49 total snatches, 49 TTB). The structure creates cumulative grip and core fatigue—double unders tax grip, TTB demands fresh core strength, then snatches hit fatigued grip again. The 10-12 min target forces continuous intensity with minimal recovery. Average athletes will struggle with TTB quality in later rounds or snatch efficiency as grip fails.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High rep volume across 7 rounds of toes to bar and power snatches, combined with 200 total double unders, demands significant muscular endurance and sustained output capacity.
- Speed (8/10): For-time format demands quick movement cycling and minimal rest. Double unders and power snatches are fast-paced movements. Transition speed between movements is critical for sub-12 minute completion.
- Endurance (7/10): The 10-12 minute timeframe with continuous work demands sustained cardiovascular output. Double unders and power snatches maintain elevated heart rate throughout, testing aerobic capacity under fatigue.
- Power (7/10): Power snatches are inherently explosive movements. Double unders require rapid wrist and ankle power. The for-time format incentivizes explosive cycling rather than grinding.
- Flexibility (6/10): Toes to bar requires substantial hip and shoulder mobility. Power snatches demand ankle, hip, and shoulder flexibility. Moderate-to-high mobility demands throughout.
- Strength (5/10): Power snatches at 95/65# provide moderate loading. Not maximal strength work, but sufficient load to require force production while fatigued, testing strength-endurance.
Movements
- Power Snatch
- Toes-to-Bar
- Double-Under
Modality Profile
Double-Under (gymnastics - jump rope bodyweight skill) and Toes-to-Bar (gymnastics - bodyweight movement) = 2 gymnastics movements. Power Snatch (weightlifting - barbell external load) = 1 weightlifting movement. Total: 3 movements. G: 2/3 = 67%, W: 1/3 = 33%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 10-12 minute timeframe with continuous work demands sustained cardiovascular output. Double unders and power snatches maintain elevated heart rate throughout, testing aerobic capacity under fatigue. |
| Stamina | 8/10 | High rep volume across 7 rounds of toes to bar and power snatches, combined with 200 total double unders, demands significant muscular endurance and sustained output capacity. |
| Strength | 5/10 | Power snatches at 95/65# provide moderate loading. Not maximal strength work, but sufficient load to require force production while fatigued, testing strength-endurance. |
| Flexibility | 6/10 | Toes to bar requires substantial hip and shoulder mobility. Power snatches demand ankle, hip, and shoulder flexibility. Moderate-to-high mobility demands throughout. |
| Power | 7/10 | Power snatches are inherently explosive movements. Double unders require rapid wrist and ankle power. The for-time format incentivizes explosive cycling rather than grinding. |
| Speed | 8/10 | For-time format demands quick movement cycling and minimal rest. Double unders and power snatches are fast-paced movements. Transition speed between movements is critical for sub-12 minute completion. |
For time: • 100 Double Unders Then, 7 rounds: • 7 Toes to Bar • 7 Power Snatch 95/65# Then: • 100 Double Unders Goal: 10-12 min.
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.