Workout Description

Why This Workout Is Hard

A fast, barbell-and-burpee couplet demanding explosive power, solid barbell proficiency, and repeatable sprint efforts. The load is moderate at 135/95, but the density (10×3) and bar-facing burpees keep heart rate high. Most athletes finish in 6–10 minutes; elites sub-5. Technical snatches raise the skill demand beyond simple conditioning, pushing this from medium into hard.

Benchmark Times for Ingrid

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): It’s a series of short sprints with minimal rest. Quick barbell cycling, immediate transitions, and a steady but fast burpee rhythm define top performances.
• Power (8/10): Explosive hip extension on snatches drives performance. Efficient bar speed and aggressive turnover allow faster cycling while preserving energy for burpees and transitions.
• Stamina (6/10): Moderate total volume (60 reps) with repeatable sets of 3. Success hinges on sustaining crisp barbell mechanics and consistent burpee cadence without degradation across 10 rounds.
• Flexibility (5/10): Adequate shoulder, thoracic, and hip mobility are needed for safe overhead positions and receiving the snatch. Even power snatches demand stable overhead range; poor mobility slows cycling and increases risk.
• Endurance (4/10): Short, breathy effort in the 5–10 minute range. Aerobic contribution matters, but the piece stays mostly anaerobic-lactic due to repeated sprints, fast transitions, and the demand to recover quickly between rounds.
• Strength (4/10): The snatch load is moderate for most, requiring solid pulling strength and overhead stability, but it’s far from a max-effort setting. Strength limits appear if technique breaks under fatigue.

Scaling Options

Scale to: 10 rounds — 3 Power Snatch (95/65 lb) + 3 Bar-Facing Burpee • 10 rounds — 3 Power Snatch (75/55 lb) + 3 Lateral Burpee Over Bar (stepping allowed) • 10 rounds — 3 Hang Power Snatch (55/35 lb) + 3 Standard Burpee

Scaling Explanation

Each option preserves fast, repeatable sets of three and a steady burpee cadence while reducing load and/or complexity so athletes keep intensity high and maintain sound mechanics.

Intended Stimulus

Fast and intense. Each round should feel like a controlled sprint with immediate transitions and no long breaks. The barbell should be a confident triple—touch-and-go or very quick singles—while burpees remain smooth and unbroken. Breathing will be high, but technique stays sharp. Finishing under eight minutes preserves the intended punchy, high-power feel.

Coach Insight

Open hot but not reckless: aim for 10 near-identical rounds. Choose a weight you can snatch without hesitation. The one tip: land your third snatch ready to drop and turn—transition immediately to burpees. Avoid no-reps by standing tall on snatches and ensuring two-foot takeoff/landing on burpees. Don’t redline in round 3; smooth is fast.

Benchmark Notes

Times are tiered from beginner to elite. If you’re around 10 minutes, you’re holding the intended stimulus; under 8 minutes is strong; sub-6 is elite. Use these to choose a weight that lets you move quickly and keeps burpees unbroken.

Modality Profile

Two movements split evenly: barbell weightlifting (snatch) and bodyweight gymnastics (burpee over bar). No dedicated monostructural element. Time tends to balance closely between the barbell and burpees when athletes maintain quick transitions.

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