Workout Description

Why This Workout Is Hard

Five rounds with mixed modalities and moderate skill demands create a long, grindy effort. The barbell is light for cycling, but chest-to-bar pull-ups and accumulated bike calories elevate fatigue and grip demand. Expect most athletes to finish between 15–24 minutes, making it more challenging than classic “medium” triplets while still approachable with smart pacing and scaling.

Benchmark Times for King Snatch

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 17:00-18:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps across five rounds challenge local muscular endurance in pulling, midline, and posterior chain. Success hinges on holding repeatable sets and consistent cycle rates under mounting fatigue.
• Endurance (7/10): Sustained 15–25 minutes with recurring bike calories and jump rope creates a steady aerobic demand. Athletes must manage breathing while transitioning between movements without redlining too early.
• Speed (6/10): Transitions and quick, small barbell sets drive speed. Athletes who maintain tight rest windows and controlled breathing sustain faster round splits.
• Power (5/10): Power snatches reward crisp hip extension. Short, strong bursts appear on the bike and when jumping to the bar, but the overall test is more endurance than max explosiveness.
• Flexibility (3/10): Overhead position and hip flexion demand sound but not extreme mobility. Comfortable shoulder and thoracic ranges help with efficient snatches and upright sit-ups.
• Strength (3/10): Load is light-to-moderate; no max strength requirement. Power snatches favor good mechanics over raw strength and should be cycled or done in quick small sets.

Scaling Options

Scale to: 5 Chin-over-Bar Pull-Ups; 10 Power Snatches (75/55 lb); 15 cal Bike; 20 Sit-Ups; 25 Single-Unders • 5 Jumping C2B; 10 Power Snatches (65/45 lb); 12 cal Bike; 20 Sit-Ups; 25 Single-Unders • 5 Ring Rows; 10 DB Power Snatches (35/20 lb); 10 cal Bike; 15 Sit-Ups; 25 Single-Unders

Scaling Explanation

These options preserve the mixed-modal stimulus while adjusting pulling difficulty, barbell load, and bike calories so athletes can keep moving and maintain consistent round times.

Intended Stimulus

A steady, sustainable grind with repeatable round splits. The bike raises heart rate, the snatch taxes grip and posterior chain, and the pull-ups provide a short, sharp skill check. Aim for controlled breathing, small but fast barbell sets, and minimal transition time to hold 2.5–4.5 minute rounds without redlining.

Coach Insight

Pace the first two rounds to set your ceiling. If you’re breathing hard but can still speak a sentence, you’re about right. The one tip: plan and honor your barbell sets. Quick 5-5 or 4-3-3 beats failed big sets. Avoid death-gripping the bar. Relax on the singles and sit-ups; save grip for pull-ups and snatches.

Benchmark Notes

Times are set from a 25:00 cap down to elite 14:00 finishes. If you’re around 18:00, you’re on track for a solid intermediate effort. Faster athletes hold unbroken sets, push the bike, and minimize transitions; newer athletes should pace the bike and break early on the barbell.

Modality Profile

Monostructural work (bike and jump rope) dominates time. Gymnastics includes chest-to-bar pulling and sit-ups, accumulating significant volume. Weightlifting is a smaller but meaningful slice with light barbell cycling that influences pacing, grip, and transitions each round.

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